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5.0 from 24 votes

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.

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

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

    Cup of Yum
  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, red bell pepper and saute 2 minutes, then add garlic and cook 1 minute longer.
  2. 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.
  3. Add in dry quinoa and green beans then cover and cook 10 - 15 minutes longer.
  4. Add cannellini beans, chick peas, kale, parsley and lemon juice and cook, uncovered, until kale has wilted, about 5 minutes.
  5. 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