Healthy Kale and Quinoa Minestrone Soup
User Reviews
5
Healthy Kale and Quinoa Minestrone Soup
Description
This minestrone soup combines a nuanced vegetable base of sautéed onion, carrot, celery, zucchini, and red bell pepper with garlic for depth. The broth is enriched with crushed tomatoes and vegetable stock, infused with rosemary, thyme, salt, and pepper. Quinoa and green beans are added mid-cook, softening to tender textures while adding body. Cannellini and chickpeas contribute creaminess and protein. Fresh kale is folded in last, wilting slightly to maintain a vibrant green color and mild bitterness. Parsley and a splash of lemon juice brighten the soup's flavor. The soup can be served warm with optional parmesan cheese garnish for extra richness. It balances fresh vegetables, hearty grains, and legumes for a filling dish suitable as a main course.
The recipe notes suggest adjusting broth volume and sugar to personal preference and advise that dried Italian seasoning may replace fresh herbs, offering flexibility in seasoning.
Ingredients
- 1 onion diced (2 cups, large, yellow
- 3 carrot diced (1 1/2 cups, medium
- 2 celery diced (1 cup, stalks
- 2 Tbsp olive oil
- 2 cups zucchini from about 2 small, diced
- 1 red bell pepper diced
- 3 cloves garlic minced
- 7 cups vegetable broth unsalted
- 1 (28 oz) can crushed tomatoes unsalted
- 3 1/2 Tbsp parsley chopped, fresh
- 1 tsp rosemary crushed, dried
- 1 tsp thyme dried
- salt to taste, freshly ground
- black pepper to taste, freshly ground
- 3/4 cup quinoa dry
- 2 cups green beans cut into 1-inch segments
- 1 (15 oz) can cannellini beans drained and rinsed
- 1 (15 oz) can chickpea drained and rinsed (aka garbanzo beans
- 2 cups (heaping) kale thick ribs removed before chopping, chopped, fresh
- 1 Tbsp lemon juice
- Parmesan Cheese for garnish (omit or use vegan parmesan if making vegan, shredded
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
- You can omit sugar or adjust it to taste; optional for balancing acidity.
- Unsalted broth and tomatoes help control sodium; adjust salt as needed.
- Dried Italian seasoning can substitute thyme and rosemary.
- The soup is inspired by Mind Body Green but altered for richer flavor and simpler seasoning.
User Reviews
Overall Rating
5
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