Healthy Kale and Quinoa Minestrone Soup
Easy, healthy and delicious soup recipe that's packed with veggies and quinoa. A perfectly hearty and filling lunch or dinner.
Servings: 8 Servings
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 zucchini (from about 2 small)
- 1 red bell pepper, diced
- 3 cloves garlic, minced
- 7 cups unsalted vegetable broth*
- 1 (28 oz) can unsalted crushed tomatoes
- 3 1/2 Tbsp chopped fresh parsley
- 1 tsp dried rosemary,** crushed
- 1 tsp dried thyme
- Salt and freshly ground black pepper, to taste
- 3/4 cup dry quinoa
- 2 cups green beans, cut into 1-inch segments
- 1 (15 oz) can cannellini beans, drained and rinsed
- 1 (15 oz) can chick peas, drained and rinsed (aka garbanzo beans)
- 2 cups (heaping) chopped fresh kale, thick ribs removed before chopping
- 1 Tbsp lemon juice
- Shredded parmesan cheese, for garnish (omit or use vegan parmesan if making vegan)
Instructions
- 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, red bell pepper and saute 2 minutes, then add garlic and cook 1 minute longer.
- Add in vegetable broth, crushed tomatoes, rosemary, thyme, season with salt and pepper to taste. Bring mixture to a boil, then reduce heat to medium and allow soup to gently boil, covered for 20 minutes.
- Add in dry quinoa and green beans then cover and cook 10 - 15 minutes longer.
- Add cannellini beans, chick peas, kale, parsley and lemon juice and cook, uncovered, until kale has wilted, about 5 minutes.
- Serve warm garnished with parmesan cheese if desired.
Notes
- *Recipe originally called for 4 cups vegetable broth and 3 cups water but for more flavor I've omitted the water and increased broth. Also 1 1/2 tsp sugar have been omitted from the recipe, but if you think it needs it feel free to add it.
- *You don't have to use unsalted broth and crushed tomatoes but if you are watching your sodium intake it's recommended.
- **1 Tbsp dried Italian seasoning can be substituted for the thyme and rosemary.
- Recipe inspired by Mind Body Green