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–+ servings
Kale Quinoa & White Bean Soup

Kale, Quinoa & White Bean Soup

Enjoy this hearty Kale Quinoa & White Bean Soup, packed with flavor and nutrition, perfect for a nourishing meal.
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Prep Time 10 minutes
Cook Time 35 minutes
Total Time 45 minutes
Servings: 5 servings
Course: Dinner
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

  • 1 tablespoon olive oil or 1/4 cup water/broth for water sauté
  • 1 onion diced
  • 2 large carrots diced
  • 2 large celery stalks chopped
  • 3 garlic cloves minced
  • 1.5 teaspoons herbes de provence or thyme
  • 0.5 teaspoon lavender optional
  • pinch red pepper flakes optional
  • 0.5 cup dried quinoa
  • 2 cans (15 oz.) white beans drained and rinsed
  • 1 can (14 oz) diced tomatoes with juices
  • 7-8 cups vegetable broth or water
  • 1 package (5 oz.) baby kale or 1 small bunch
  • mineral salt to taste
  • fresh cracked pepper to taste

Equipment

  • large pot
  • Dutch oven

Method
 

  1. In a large pot or dutch oven, heat oil over medium heat, add onion and sauté for 5 minutes, until translucent.
  2. Add garlic, celery, carrots, and herbs/spices; cook another 2 minutes.
  3. Add quinoa, beans, tomatoes, and vegetable broth; bring to a boil, cover, turn heat to low, and simmer for 25 minutes.
  4. Add kale and keep on low heat, stirring occasionally, until kale wilts.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 45gProtein: 12gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 400mgPotassium: 600mgFiber: 10gSugar: 4gVitamin A: 2500IUVitamin C: 30mgCalcium: 80mgIron: 3mg

Notes

This soup is perfect for meal prep and can be easily customized with your favorite vegetables or spices.

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