Recipe curated by Kate Sacra adapted slightly from Mind Body Green & Cooking Classy
Kale & Quinoa Minestrone Soup
Print recipeIngredients
- 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)
Note
Directions
| 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. | |
Kate 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!
