Kale and Quinoa Minestrone {Vegan and Gluten Free}

02.11.2014

So this is me, I eat really healthy half of the time so I can eat all the other junk food I post the rest of the time :). But really, I think balance is important. I’ve said it before, all the healthy food is definitely good for your physical health but I say the sweet stuff is good for my emotional health because how could I survive without sugar (especially chocolate)? Addicted? Maybe. Content with that, definitely.

Quinoa and Kale Minestrone {Vegan and Gluten Free} | Cooking Classy

This soup has got to be one of the healthiest I’ve ever made. It is packed with nutrition and it really does taste amazingly delicious. I’m learning that with light and healthy recipes they just need to have the right flavors and seasonings and it makes such a big difference.

I love how this soup is unbelievably filling without all the fats or empty carbs. It’s nice how it makes a big pot-full so you can have some for lunch for the next few days. It does call for quite a few ingredients but don’t shy away from this recipe because of that. It’s worth it. Enjoy!

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Quinoa and Kale Minestrone {Vegan and Gluten Free} | Cooking Classy

Quinoa and Kale Minestrone {Vegan and Gluten Free} | Cooking Classy

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Kale and Quinoa Minestrone

5 from 5 votes

Easy, healthy and delicious Kale and Quinoa Minestrone is the perfect winter soup

Course: Soup
Cuisine: Italian
Keyword: gluten free soup, vegan soup
Prep Time: 15 minutes
Cook Time: 55 minutes
Servings: 8 Servings
Calories: 163 kcal
Author: Jaclyn

Ingredients

  • 1 large yellow onion , diced (2 cups)
  • 3 medium carrots , diced (1 1/2 cups)
  • 2 stalks celery , diced (1 cup)
  • 2 Tbsp olive oil
  • 2 cups diced , fresh zucchini (from about 2 small)
  • 2 cups green beans , cut into 1-inch segments
  • 1 red bell pepper , diced
  • 3 cloves garlic , minced
  • 1 (32 oz) carton unsalted or low-sodium vegetable broth
  • 1 (28 oz) can crushed tomatoes
  • 3 cups water
  • 3 1/2 Tbsp chopped fresh parsley
  • 1 tsp dried rosemary , crushed
  • 3/4 tsp dried thyme
  • 1 1/2 tsp granulated sugar
  • Salt and freshly ground black pepper , to taste
  • 3/4 cup dry quinoa
  • 1 (15 oz) can cannellini beans, drained and rinsed
  • 1 (15 oz) can chick peas, drained and rinsed (aka garbanzo beans)
  • 2 (heaping) cups chopped fresh kale, thick ribs removed
  • 1 Tbsp lemon juice
  • Shredded parmesan cheese , for garnish (omit or use vegan parmesan if making vegan)

Instructions

  1. In a large stockpot, heat olive oil over medium-high heat. Add diced onion, carrots and celery and saute about 5 minutes, until softened. Add in zucchini, green beans, red bell pepper and saute 2 minutes, then add garlic and cook 1 minute longer.
  2. Add in vegetable broth, crushed tomatoes, water, parsley, rosemary, thyme, granulated sugar, season with salt and pepper to taste and bring mixture to a boil, then reduce heat to medium and allow soup to gently boil, uncovered for about 20 minutes.
  3. Add in dry quinoa then cover and cook 15 - 20 minutes longer.
  4. Add cannellini beans, chick peas, kale and lemon juice and cook, uncovered, until kale has wilted, about 5 minutes. Serve warm garnished with parmesan cheese.
  5. Recipe Source: adapted slightly from Mind Body Green
Nutrition Facts
Kale and Quinoa Minestrone
Amount Per Serving
Calories 163 Calories from Fat 45
% Daily Value*
Total Fat 5g 8%
Cholesterol 15mg 5%
Sodium 411mg 17%
Potassium 382mg 11%
Total Carbohydrates 20g 7%
Dietary Fiber 3g 12%
Sugars 4g
Protein 9g 18%
Vitamin A 121.7%
Vitamin C 55.1%
Calcium 6.5%
Iron 10.2%
* Percent Daily Values are based on a 2000 calorie diet.

114 comments

  • Izabele: This is a great recipe! I use a spicy version by adding a teaspoon of chilli flakes, the taste is amazing if you like spicy :) December 7, 2018 at 11:56am Reply

  • Laurie D: I make this soup over and over and I love it as well as my mom, sisters and many of my girlfriends! September 18, 2018 at 8:50am Reply

  • Kristin: Love this! I did everything exact except I used a little less sugar.

    Thanks! August 26, 2018 at 1:33pm Reply

    • Laurie DiRenzo: I don’t use the sugar or the lemon….not really sure what the lemon is for. I also add kidney beans and sometimes mushrooms. November 25, 2018 at 7:33pm Reply

  • Michelle Pearse: Have you ever frozen this soup? August 21, 2018 at 1:25pm Reply

    • Jaclyn: This should freeze well. August 22, 2018 at 5:26pm Reply

    • Laurie DiRenzo: I make a huge pot and freeze small portions so I can enjoy it for months! November 25, 2018 at 7:31pm Reply

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