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
- 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
- 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!