Quinoa Vegetable Soup with White Beans and Kale Recipe
A hearty and nutritious Quinoa Soup made with fresh vegetables, white beans, and kale, simmered in a flavorful tomato and vegetable broth. This comforting soup is perfect for a healthy lunch or dinner, offering a balance of protein, fiber, and vibrant flavors.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Total Time: 50 minutes
- Yield: 6 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: American
- Diet: Vegetarian
Ingredients
Scale
Vegetables and Aromatics
- 2 tablespoons olive oil
- 1 large onion, chopped
- 3 carrots, peeled and chopped
- 3 celery ribs, chopped
- 5 garlic cloves, minced
Seasonings and Herbs
- 1/2 teaspoon dried thyme
- 2 bay leaves
- 1/4 teaspoon red pepper flakes (optional)
- Salt and pepper, to taste
- Fresh herbs, chopped (for garnish, optional)
Main Ingredients
- 1 can diced tomatoes (28 ounces)
- 1 cup quinoa, rinsed
- 6 cups low-sodium vegetable broth
- 1 can white beans (15 ounces), drained
- 1 1/2 cups chopped kale
- 2 teaspoons lemon juice
Instructions
- Sauté vegetables: Heat the olive oil in a large pot over medium heat. Add the chopped onion, carrots, and celery with a pinch of salt. Sauté for 6-8 minutes until the onions become soft and translucent, releasing their flavors.
- Add aromatics: Stir in the minced garlic and dried thyme. Cook for 1 minute until fragrant and aromatic. Then add the diced tomatoes and continue cooking for an additional 2 minutes to combine the flavors.
- Simmer soup: Pour in the rinsed quinoa and vegetable broth. Add the bay leaves and red pepper flakes if using. Bring the mixture to a boil, then reduce the heat to a simmer. Let it cook gently for 25 minutes, allowing the quinoa to cook through and the flavors to meld.
- Add greens: Stir in the drained white beans and chopped kale. Simmer the soup for another 5 minutes until the kale is tender but still vibrant. Remove the bay leaves, then stir in the lemon juice. Taste and adjust salt and pepper as needed for balanced seasoning.
- Serve: Ladle the hot soup into bowls. Garnish with fresh chopped herbs such as scallions or parsley if desired, and serve immediately for a warming and wholesome meal.
Notes
- Rinse quinoa thoroughly before cooking to remove its natural bitterness.
- For added protein, use low-sodium chicken broth instead of vegetable broth (note: this would alter the vegetarian nature).
- Red pepper flakes are optional and can be adjusted based on desired spice level.
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Freeze portions for up to 3 months and thaw overnight before reheating.
Keywords: quinoa soup, vegetarian soup, healthy soup, kale soup, vegetable soup, white bean soup, low sodium soup
