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Kale, Quinoa & White Bean Soup

Hearty Kale, Quinoa & White Bean Soup for Cozy Nights

A nourishing Kale, Quinoa & White Bean Soup packed with protein and flavor for cozy nights.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 servings
Course: Soups
Cuisine: Vegan
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup Base
  • 1-2 tablespoons Olive Oil Can substitute with vegetable broth for an oil-free version.
  • 1 medium Onion
  • 3 cloves Garlic Fresh is ideal, powdered can work in a pinch.
  • 2 stalks Celery Fennel can be substituted.
  • 2 medium Carrots Sweet potatoes can be substituted.
For the Heartiness
  • 1 cup Quinoa Rinsed.
  • 1 can Canned White Beans Drained and rinsed; can substitute with chickpeas.
  • 1 can Canned Diced Tomatoes Fresh can be substituted.
For the Flavor Boost
  • 1 tablespoon Dried Herbs/Spices (Italian seasoning) Alternatively use dried oregano and basil.
  • 4 cups Vegetable Broth Water can be used in a pinch.
The Greens
  • 4 cups Kale Can substitute with spinach.
  • to taste Salt
  • to taste Pepper

Equipment

  • Large Pot

Method
 

Step-by-Step Instructions
  1. Sauté in a large pot over medium heat, warm 1-2 tablespoons of olive oil. Add 1 diced onion and sauté for about 5 minutes until translucent. Then add 3 minced garlic cloves, 2 diced celery stalks, and 2 chopped carrots; cook for an additional 2 minutes.
  2. Stir in 1 cup of rinsed quinoa, 1 can of drained white beans, and 1 can of diced tomatoes. Pour in 4 cups of vegetable broth, mix well and bring to a boil. Cover, reduce heat to low, and let simmer for 25 minutes.
  3. After 25 minutes, check quinoa for tenderness. Gently stir in 4 cups of chopped kale and cook on low for an additional 3-5 minutes until the kale is tender.
  4. Taste and adjust seasoning with salt and pepper. Serve hot, optionally with crusty bread and toppings like almond parmesan or lemon juice.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 12gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 3.5gSodium: 500mgPotassium: 800mgFiber: 10gSugar: 5gVitamin A: 30IUVitamin C: 40mgCalcium: 10mgIron: 15mg

Notes

This soup is customizable. Mix in any vegetables you have on hand for variations.

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