Recipe: Kale & Quinoa Minestrone Soup


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Recipe: Kale & Quinoa Minestrone Soup | Kate Sacra for Ashlee Proffitt

Recipe curated by Kate Sacra adapted slightly from Mind Body Green & Cooking Classy

Recipe: Kale & Quinoa Minestrone Soup | Kate Sacra for Ashlee Proffitt

Kale & Quinoa Minestrone Soup


  • 1 Large Yellow Onion (diced (2 cups))
  • 3 Medium Carrots (diced (1 1/2 cups))
  • 2 tablespoons Olive Oil ()
  • 2 cups Zucchini (diced (from about 2 small))
  • 2 cups Green Beans (fresh or frozen)
  • 1 Red Bell Pepper (diced)
  • 3 cloves Garlic (minced)
  • 1 Carton Organic Chicken Broth (32 oz) ((or unsalted or low-sodium vegetable broth if making vegan))
  • 1 can Crushed Tomatoes (28 oz) ()
  • 3 cups Water ()
  • 3 1/2 tablespoons Fresh Parsley (chopped)
  • 1 tsp dried rosemary, crushed ()
  • 3/4 tsp dried thyme ()
  • Salt ()
  • Freshly Ground Black Pepper, to taste ()
  • 3/4 cups Dry Quinoa ()
  • 1 can Great Northern Beans (15 oz) (drained and rinsed)
  • 1 can Chick Peas (drained and rinsed (aka garbanzo beans))
  • 2 cups Fresh Kale (thick ribs removed, chopped)
  • 1 tablespoon Lemon Juice ()
  • Shredded parmesan cheese, for garnish (omit or use vegan parmesan if making vegan)



Step 1
In a large stockpot, heat olive oil over medium-high heat. Add diced onion, carrots and saute about 5 minutes, until softened. Add in zucchini, green beans, red bell pepper and saute 2 minutes, then add garlic and cook 1 minute longer.
Step 2
Add in chicken or vegetable broth, crushed tomatoes, water, parsley, rosemary, thyme, season with salt and pepper to taste and bring mixture to a boil, then reduce heat to medium and allow soup to gently boil, uncovered for about 20 minutes.
Step 3
Add in dry quinoa then cover and cook 15 - 20 minutes longer.
Step 4
Add great northern beans, chick peas, kale and lemon juice and cook, uncovered, until kale has wilted, about 5 minutes. Serve warm garnished with parmesan cheese.

Recipe: Kale & Quinoa Minestrone Soup | Kate Sacra for Ashlee Proffitt

Bio-Pic-KateKate Sacra joins us bi-weekly for a real food recipe post and tips for living a natural, holistic lifestyle.  She desires to create quick, easy recipes that are healthy, while still being affordable. And one of her most favorite challenges are make real alternatives to store-bought favorites. Check back here every other week for yummy, healthy recipes and holistic living tips!


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