Quinoa, Kale and White Bean Soup

March 27, 2019

With the holidays right around the corner, those of us in the Great White North and settling into winter with chilly temperatures, snow and the hankering for a steaming bowl of soup. There’s nothing quite like the soul-warming aroma of a bubbling pot of soup on the stove, ready to dig into on a blustery winter evening.

Quinoa is not only a versatile food you can add to soup, but it’s also a great source of protein. Quinoa is a complete protein, containing all nine amino acids. Quinoa packs 8g of protein per cup and is an excellent source of protein for vegetarians and vegans. Quinoa is naturally gluten-free and is high in fibre, B vitamins, iron, and calcium.

Believe it or not, quinoa is actually closer related to the spinach family than to a grain. Native to the Andes, we consume the seed from the quinoa plant. It is considered a pseudo-cereal because we eat it like we eat grains, however, because it is from a plant and not a grass, it cannot be considered a true “grain”.

Enjoy this delicious soup the next time you feel chilly and need to get warmed up!

Quinoa, Kale and Bean Soup

Ingredients

  • 1 tbsp olive oil
  • 1 leek, white and light green parts cleaned and finely chopped
  • 1 large carrot, diced
  • 2 large celery stalks, chopped
  • 3 garlic cloves, minced
  • 1 1/2 tsp thyme
  • 1/2 tsp oregano
  • pinch of red pepper flakes, optional
  • 1/2 cup dried quinoa
  • 1 can (15 oz.) white beans, drained and rinsed
  • 1 can (15 oz.) chickpeas, drained and rinsed
  • 1 small bunch baby kale or 1 package (5 oz.)
  • 1 can diced tomatoes
  • 7-8 cups vegetable broth or water
  • mineral salt & fresh cracked pepper to taste

Instructions

  • Heat oil in large soup pot over medium heat.
  • Add leek, garlic, thyme, oregano and red pepper flakes (if using).
  • Cook 2-3 minutes or until soft.
  • Add celery, carrot, kale and tomatoes, cook 2-3 more minutes or until kale has wilted.
  • Add in the quinoa, beans, chickpeas, tomatoes and vegetable broth.
  • Bring to a boil, cover, turn heat to low and simmer for 25 minutes.
  • Season to taste with mineral salt & fresh cracked pepper, and enjoy!

About the Author

Laura Datema

Childhood Nutrition, Post & Pre Natal

London

After many years of not feeling well, Laura started out on her journey towards health and wellness in 2009. Experimenting with different diets and food...

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