Soups & Stewscookingclassy5.0
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.
👥 8 Servings⏱️ Prep & Cook: 1h 15m⏳ Prep: 15 min🔥 Cook: 1h👤 Jaclyn📖 cookingclassy
🥘 Ingredients
Check off ingredients as you prepare them:
📝 Preparation Steps
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.
olive oil2 Tbsp(heaping) chopped fresh kale, (thick ribs removed before chopping)2 cupsmedium carrots, (diced (1 1/2 cups))3diced zucchini (from about 2 small)2 cupsred bell pepper, (diced)1garlic, (minced)3 cloves
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.
dried rosemary,** (crushed)1 tsp(heaping) chopped fresh kale, (thick ribs removed before chopping)2 cupsdried thyme1 tsp
3
Add in dry quinoa and green beans then cover and cook ⏱️ 10 - 15 minutes longer.
green beans, (cut into 1-inch segments)2 cups(heaping) chopped fresh kale, (thick ribs removed before chopping)2 cups
4
Add cannellini beans, chick peas, kale, parsley and lemon juice and cook, uncovered, until kale has wilted, about ⏱️ 5 minutes.
cannellini beans, (drained and rinsed)1 (15 oz) can(heaping) chopped fresh kale, (thick ribs removed before chopping)2 cupschick peas, ( drained and rinsed (aka garbanzo beans))1 (15 oz) canlemon juice1 Tbsp
5
Serve warm garnished with parmesan cheese if desired.
(heaping) chopped fresh kale, (thick ribs removed before chopping)2 cupsShredded parmesan cheese, (for garnish (omit or use vegan parmesan if making vegan))
Nutrition Facts
calories
281 kcal
fat Content
7 g
serving Size
1 serving
fiber Content
11 g
sugar Content
12 g
sodium Content
417 mg
protein Content
14 g
carbohydrate Content
52 g
saturated Fat Content
1 g
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