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 2 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.

108 comments

  • Deborah: This looks like the ultimate comfort food!! February 12, 2014 at 8:22am Reply

  • Elisa @ Insalata di Sillabe: I’m all about warm soups during the cold winter months and this one sounds new and interesting to me! I have to admit I’ve never used kale in soups. I’ll be trying this out for sure!

    xo, Elisa February 12, 2014 at 5:13am Reply

  • Averie @ Averie Cooks: Gorgeous! I love that you shot it in the stock pot! It’s a beautiful pot and and I love the rustic yet super super classy look the photos have! You’re such a pro :) February 11, 2014 at 8:16pm Reply

    • Jaclyn: Thanks Averie you’re too kind :)! February 11, 2014 at 8:51pm Reply

  • Mindy Delano: This looks delicious….and after comparing the original recipe, I think your version is right up my alley. It really is a healthy soup with 200 to 300 cals. All of your hard work in testing and experimenting with recipes is appreciated. I’ll try this one out on the weekend. :)) February 11, 2014 at 2:46pm Reply

    • Jaclyn: I hope you love it Mindy :)! February 18, 2014 at 10:36pm Reply

  • alana: looks like the healthiest soup ive ever seen! Need to pick up some zucchini and veg stock and will make this asap!!!! Thanks again for a fab post Jaclyn!!!!!!!!!!!!!!:))))) February 11, 2014 at 1:35pm Reply

    • Jaclyn: You’re welcome Alana! I hope you love it :)! February 11, 2014 at 10:59pm Reply

  • Laura @ Laura’s Culinary Adventures: A cold front is coming my way, and a big bowl of this soup would make it more bearable! February 11, 2014 at 1:32pm Reply

  • Jo: Oh nice. Can it be frozen and reheated? February 11, 2014 at 1:31pm Reply

    • Jaclyn: Probably. The quinoa absorbs more liquid as it rests (probably not while freezing at least) but it should still taste good. February 11, 2014 at 8:52pm Reply

  • Katrina @ Warm Vanilla Sugar: This truly sounds perfect. I love the recipe! February 11, 2014 at 10:01am Reply

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