ELIZABETHRIDER

ELIZABETHRIDER

Get Your

a $27 value; free for a limited-time

New Here?

New Here? Grab a free copy of my top 10 Healthy Dinner Recipes ebook Now!

Free!

Grab IT NOW

Recipe Ebook

Get my 10 BEST easy, healthy, delicious dinner recipes—WEEKLY MEAL PLAN included!

Top 10
Healthy
Dinner
recipes

GET MY 10 BEST EASY, HEALTHY, DELICIOUS DINNER RECIPES—WEEKLY MEAL PLAN INCLUDED!

Recipes

Easy Kale & Quinoa Minestrone Soup Recipe

One of the things I love teaching my clients the most is how to incorporate kale, quinoa and other superfoods into familiar favorites. Using new ingredients can be daunting, but after a few tries they will be your new go-to’s.

Minestrone-style soup is so great because it’s so flexible. Use any kind of dark leafy greens that are a good price that day (collards or chard would be delicious) or switch up the garbanzo beans for kidney or white beans. This is a great way to turn what you already have in the fridge or pantry into a fantastic meal.

Kale Quinoa Minestrone Soup (1)

I cook the quinoa before I add it to the soup since cooking it in the soup soaks up a little too much of the liquid. Quinoa is naturally gluten-free and packed full of protein and fiber; I like using it here instead of the traditional small noodles usually found in minestrone soup.

Kale & Quinoa Minestrone Soup Recipe

Prep Time: 20 min
Total Time: 40 min
Serves 6-8

Ingredients:

  • 2 tablespoons extra virgin olive oil
  • 1 small yellow or white onion, chopped small
  • 1 large carrot, chopped small
  • 2 ribs (preferably with the leaves) of celery, chopped small
  • 1 large bay leaf
  • 1 teaspoon dried basil (or 1-2 tablespoons fresh, finely chopped)
  • 1/2 teaspoon dried oregano
  • 3 cloves garlic, finely chopped or pressed
  • 1 28 ounce can of crushed or diced tomatoes (including juices)
  • 1 can garbanzo beans (aka chickpeas), drained and rinsed
  • 1 quart vegetable or organic chicken stock
  • 1 teaspoon red wine vinegar
  • 1 bunch laticino kale (aka black kale or Tuscan kale), stemmed and chopped into about 1 inch pieces
  • 1/2 cup of dried quinoa, prepared according to package instructions*
  • fine sea salt (I use Real Salt brand)
  • fresh ground black pepper
  • purified water

Recipe:

Heat the olive oil in a large soup pot over medium high heat. Add the onions, carrots, celery, bay leaf, a large pinch of sea salt and pinch of black pepper and sauté 5-6 minutes until the veggies are soft. Add the garlic, dried basil, and oregano and continue to sauté for another 2-3 minutes until very fragrant. (If using fresh basil, wait to add until you add the kale.) Garlic burns easily, so watch it carefully or reduce the heat until you add the liquid. Add the tomatoes with their juices and cook another minute. Then, add the beans, stock, 2 cups of purified water and a veggie bouillon cube if using; turn the heat to high to let it come to a boil for one minute. Reduce the heat to medium low, then add 1 teaspoon of red wine vinegar plus all of the cooked quinoa and chopped raw kale. Cook 5 minutes then turn off the heat. Allow the kale to wilt for another 10 minutes. Discard the bay leaves. Serve immediately, or cool to room temperature to freeze or refrigerate.

*Quinoa is easy to prepare. I like to rinse mine in a fine mesh colander before cooking it. Add double the amount of water to the quinoa you are cooking (1/2 cup dry quinoa needs 1 cup water). Combine the quinoa and water in a small pot, bring to a boil, then simmer 12-15 minutes until all of the water is absorbed. I like to add 1 no-salt-added veggie bouillon cube to the boiling water, too, to add extra flavor.  Quinoa stores beautifully in the refrigerator up to 4 days, so I always cook double what I need to use in a recipe later in the week.

Print
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon
Kale Quinoa Minestrone Soup (1)

Easy Kale & Quinoa Minestrone Soup

  • Author: Nicole Folker
  • Prep Time: 20 minutes
  • Total Time: 40 minutes
  • Yield: Serves 6-8 1x

Scale

Ingredients

  • 2 tablespoons extra virgin olive oil
  • 1 small yellow or white onion, chopped small
  • 1 large carrot, chopped small
  • 2 ribs (preferably with the leaves) of celery, chopped small
  • 1 large bay leaf
  • 1 teaspoon dried basil (or 12 tablespoons fresh, finely chopped)
  • 1/2 teaspoon dried oregano
  • 3 cloves garlic, finely chopped or pressed
  • 1 28 ounce can of crushed or diced tomatoes (including juices)
  • 1 can garbanzo beans (aka chickpeas), drained and rinsed
  • 1 quart vegetable or organic chicken stock
  • 1 teaspoon red wine vinegar
  • 1 bunch laticino kale (aka black kale or Tuscan kale), stemmed and chopped into about 1 inch pieces
  • 1/2 cup of dried quinoa, prepared according to package instructions*
  • fine sea salt (I use Real Salt brand)
  • fresh ground black pepper
  • purified water

Instructions

Heat the olive oil in a large soup pot over medium high heat. Add the onions, carrots, celery, bay leaf, a large pinch of sea salt and pinch of black pepper and sauté 5-6 minutes until the veggies are soft. Add the garlic, dried basil, and oregano and continue to sauté for another 2-3 minutes until very fragrant. (If using fresh basil, wait to add until you add the kale.) Garlic burns easily, so watch it carefully or reduce the heat until you add the liquid. Add the tomatoes with their juices and cook another minute. Then, add the beans, stock, 2 cups of purified water and a veggie bouillon cube if using; turn the heat to high to let it come to a boil for one minute. Reduce the heat to medium low, then add 1 teaspoon of red wine vinegar plus all of the cooked quinoa and chopped raw kale. Cook 5 minutes then turn off the heat. Allow the kale to wilt for another 10 minutes. Discard the bay leaves. Serve immediately, or cool to room temperature to freeze or refrigerate.


Notes

Quinoa is easy to prepare. I like to rinse mine in a fine mesh colander before cooking it. Add double the amount of water to the quinoa you are cooking (1/2 cup dry quinoa needs 1 cup water). Combine the quinoa and water in a small pot, bring to a boil, then simmer 12-15 minutes until all of the water is absorbed. I like to add 1 no-salt-added veggie bouillon cube to the boiling water, too, to add extra flavor.  Quinoa stores beautifully in the refrigerator up to 4 days, so I always cook double what I need to use in a recipe later in the week.

 

Last Night's Dinner Is Already Jealous...

get subscriber-only recipes You don't want to miss

Subscribe now to get your free copy of The Top 10 Healthy Dinners eBook + weekly easy recipes to make food so good you'd rather cook at home:

Show / Hide Comments

Add A Comment

  1. Rambette says:

    Super, I’m going to make this! Thanks for sharing.

  2. Torene says:

    I never heard of kale until I started juicing and now I love the taste and flavor of kale. Can’t wait to try this recipes, thanks for sharing!

  3. this sounds wonderful and i love taking ingredients that i already have and coming up with new recipes! i have definitely discovered some “go to” recipes as you suggested by doing so! –leigh ann in ga

Leave a Reply

Your email address will not be published. Required fields are marked *

Don't miss the latest
Featured Posts

natural beauty

tutorials

ultra-healing recipes

EBV SERIES

reader favorites

I’m Elizabeth

meet the blogger

Instead of prescribing what I think you should do, I help you find what works for you.

The Details

A health expert, author, and creative entrepreneur

The ultimate guide to holistic health with practical and inspiring guidance on every element of well-being. 

Gabby Bernstein, #1 New York Times Bestselling author of The Universe Has Your Back 

Every woman should get this book. Elizabeth has cracked the lifestyle and diet code in a way that will work for anyone, including you! 

Christiane Northrup, MD, New York Times bestselling author 

Elizabeth delivers a clear, compassionate, actionable plan that will serve you for life.

Marie Forleo, author of Everything Is Figureoutable

The Health Habit can help anyone create healthier, realistic  habits for lasting results. It's the best health + lifestyle book I've read in a long time!

Sue Ward, MS CNS, Director of Nutrition at Sanoviv Medical Institute

Getting 

join over 140,000 people

Because healthy living doesn’t have to feel like The Hunger Games. You'll get my:

Every week

healthier

- free-books
- weekly inspiration
- exclusive extras you won't wanna miss

happier

fulfilled