Kale and Quinoa Minestrone
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Serves: 8 servings (2 cups each)
 
Ingredients
  • 2 Tbsp olive oil
  • 1 yellow onion, diced
  • 3 medium carrots, diced
  • 2 stalks celery, diced
  • 2 cups frozen green beans (cut)
  • 1 cup frozen peas
  • 3 cloves garlic, minced
  • 1 (32 oz) low-sodium vegetable broth
  • 1 (28 oz) can crushed tomatoes
  • 3 cups water
  • 3½ Tbsp fresh parsley, chopped
  • 1 tsp dried rosemary, crushed
  • ¾ tsp dried thyme
  • 1½ tsp granulated sugar
  • freshly ground black pepper, to taste
  • ¾ cup dry quinoa
  • 1 (15 oz) can cannellini beans, drained and rinsed
  • 1 (15 oz) can chick peas, drained and rinsed
  • 1 bunch dinosaur (lacinato) kale, thick ribs removed and leaves roughly chopped
  • 1 Tbsp lemon juice
Instructions
  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 green beans and peas and saute 2 minutes; add garlic and cook 1 minute longer, or until fragrant.
  2. Add in broth, crushed tomatoes, water, parsley, rosemary, thyme, granulated sugar, season with 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.
  3. Add quinoa, stir, cover and cook 15 - 20 minutes longer.
  4. Add beans, kale, and lemon juice and cook, uncovered, until kale has wilted, about 5 minutes. Serve soup hot and garnished with Parmesan cheese, if desired.
Notes
Recipe slightly adapted from Cooking Classy and originally Mind Body Green
Nutrition Information
Serving size: 2 cups Calories: 299 Fat: 5.9 Carbohydrates: 51.4 Sugar: 11.1 Sodium: 806 Fiber: 11.3 Protein: 14.0 Cholesterol: 0
Recipe by Prevention RD at https://preventionrd.com/2015/01/kale-and-quinoa-minestrone/