Healthy Kale and Quinoa Minestrone Soup

Name: Healthy Kale and Quinoa Minestrone Soup
Prep time: 15 min
Cook time: 1 h
Total time: 1 h 15 min
Yield: 8 Servings
Ingredients: 1 large yellow onion; 3 medium carrots; 2 stalks celery; 2 Tbsp olive oil; 2 cups diced zucchini; 1 red bell pepper; 3 cloves garlic; 7 cups unsalted vegetable broth*; 1 (28 oz) can unsalted crushed tomatoes; 3 1/2 Tbsp chopped fresh parsley; 1 tsp dried rosemary,**; 1 tsp dried thyme; Salt and freshly ground black pepper; 3/4 cup dry quinoa; 2 cups green beans; 1 (15 oz) can cannellini beans; 1 (15 oz) can chick peas; 2 cups (heaping) chopped fresh kale; 1 Tbsp lemon juice; shredded Parmesan cheese

User Reviews

5.0

24 reviews

Excellent

Prep Time
15 mins
Cook Time
1 hr
Total Time
1 hr 15 mins
Servings
8 Servings
Course
Soup
Cuisine
Italian

Healthy Kale and Quinoa Minestrone Soup

Iris Warren

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Easy, healthy and delicious soup recipe that's packed with veggies and quinoa. A perfectly hearty and filling lunch or dinner.

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Ingredients

Servings

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)

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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 inspired by Mind Body Green
*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