Kale And Quinoa Minestrone Soup (Recipe)

By Yvonne Marino
Updated October 6, 2014
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Kale And Quinoa Minestrone Soup (Recipe)Looking for an extremely easy and warming soup to make that doesn't cost much money? Look no further, as this Kale and Quinoa Minestrone Soup is extremely nutritious, and inexpensive, yet jam packed with healthy, robust flavor.

With no cholesterol, very low in saturated fat, high in protein, low in sodium, high in dietary fiber, and extremely high in vitamin A, vitamin B6, and vitamin C; this warming soup will not only keep you full; however have you feeling healthy and full of energy as it's core ingredients are made up of fresh, hearty, colorful veggies that provide positive health benefits on all levels. Not too mention, the addition of quinoa, which made it's way into the recipe as a healthy replacement for pasta, provides extremely high nutritonal value. If you aren't familiar with Quinoa, it's a grain crop known for it's edible seeds that is high in potassium, dietary fibers, protein, vitamin A, vitamin C, vitamin D, vitamin B-12, vitamin B-6, iron, calcium, and magnesium.

Also, with not much work besides dicing, chopping, and cutting vegetables you can have this soup completely done and ready to eat in no more than 45 minutes.

Below are the ingredients you will need, as well as cooking instructions for this Kale and Quinoa Minestrone Soup.

Serving Size: 6-8
Difficulty Level: Easy


Ingredients:

  • 1 cup of quinoa
  • 2 cups of kale - (leaves only, remove stems)
  • 1 medium zucchini (diced)
  • 1 white medium-large onion (diced)
  • 2.5 garlic cloves (minced)
  • 2.5 carrots (chopped)
  • 2.5 celery stalks (chopped)
  • 1 can of Cannellini Beans
  • 1 can of Chickpeas
  • 1 28 oz can of crushed tomatoes (San Marzano)
  • 1 red pepper (diced)
  • 2 cups of fresh green beans (cut into 1 inch pieces)
  • 2 - 2.5 tablespoons of olive oil
  • 4 cups of water
  • 1 pinch of red pepper flakes
  • Salt & pepper - to taste
  • 1 teaspoon tumeric
  • Garnish with grated Romano Cheese - (Optional)
Directions:
  1. Get a large stockpot with 2 - 2.5 tablespoons of olive oil heated up over medium heat.
  2. Add chopped carrots, celery, and onions and cook for roughly 5 minutes or until soft.
  3. Add in minced garlic and cook for 1 - 1.5 minutes or until garlic is soft.
  4. Add green beans, zucchini, red pepper, salt, pepper, pinch of red pepper flakes, tumeric and cook for roughly 3 minutes while stirring, continuously.
  5. Add San Marzano crushed tomatoes and 4 cups of water, and bring heat to high, until boiling.
  6. Once boiling, bringing heat back down to a medium/low and allow the soup to gently boil for roughly 20 mintutes (uncovered).
  7. Add in the 1 cup of quinoa and cover for 15 - 16 minutes.
  8. After the 15 minutes are up, remove the cover and add in your kale, cannellini beans, chickpeas, and any other beans you may decide to add in. Cook for roughly 5 minutes or until kale is tender, while stirring gently.
  9. Let the soup sit a few minutes before serving to cool down.
  10. (Optional): Once served in bowls, add in your grated romano cheese and serve.
  11. Enjoy!

Remember, if you make enough and have leftovers you can refrigerate or even freeze this soup. This Kale Quinoa Minestrone Soup pairs great with a french or italian style bread, and also goes great for lunch or dinner.

If you have any questions, input, or recommendations please drop them in the comment section below!





* Disclaimer:
This site offers information designed for educational purposes only. You should not rely on any information on this site as a substitute for professional medical advice, diagnosis, treatment, or as a substitute for, professional counseling care, advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health-care professional.