This healthy homemade vegetable soup recipe is full of veggies, kale and quinoa. It’s easy to make and good for you, too! This soup makes great leftovers. It’s gluten free and vegan, as long as you don’t top it with optional Parmesan cheese. Recipe yields 4 to 6 servings of soup.
3 tablespoons extra virgin olive oil
1 medium yellow or white onion, chopped
3 carrots, peeled and chopped
2 celery stalks, chopped
1 to 2 cups chopped seasonal vegetables, like zucchini, yellow squash, bell pepper, sweet potatoes or butternut squash
6 garlic cloves, pressed or minced
1/2 teaspoon dried thyme
1 can (28 ounce) diced tomatoes, drained
Scant 1 cup quinoa, rinsed well in a fine mesh colander (use less for a lighter, more broth-y soup)
4 cups (32 ounces) vegetable broth
2 cups water
1 teaspoon salt, more to taste
2 bay leaves
Pinch red pepper flakes
Freshly ground black pepper
1 can (15 ounces) great northern beans or chickpeas, rinsed and drained
1 cup or more chopped fresh kale or collard greens, tough ribs removed
1 teaspoon lemon juice
Optional garnish: freshly grated Parmesan cheese
Warm the olive oil in a large Dutch oven or pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, seasonal vegetables and a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes.
Add the garlic and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often.
Pour in the quinoa, broth and the water. Add 1 teaspoon salt, 2 bay leaves and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.
Cook for 25 minutes, then remove the lid and add the beans and the chopped greens. Continue simmering for 5 minutes or more, until the greens have softened to your liking.
Remove the pot from heat, then remove the bay leaves. Stir in 1 teaspoon lemon juice. Taste and season with more salt and pepper until the flavors really sing. (You might need up to 1/2 teaspoon more salt, depending on your vegetable broth and your personal preferences.) Divide into bowls and top with grated Parmesan if you’d like.
Recipe inspired by Trader Joe’s organic vegetable soup with quinoa and kale. Recipe adapted from my lentil soup recipe. Seasonal vegetable preparation tips: If you’re using dense vegetables like butternut or sweet potato for your seasonal vegetables, be sure to chop them as small as you’re chopping your carrots so they cook in the same amount of time. A note on canned tomatoes: Please make sure your tomatoes come in BPA-free cans! The acidity of the tomatoes pulls the BPA into your food. Muir Glen brand canned tomatoes are my favorite. They taste the best, they’re easy to find at grocery stores and their cans are BPA free. Slow cooker option: I haven’t tried, but Sarah reports that her soup turned out well after 8 hours on low heat. Storage suggestions: This soup keeps well in the refrigerator for about four days. It freezes and defrosts well if you want to freeze extra portions for later!
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.
2809.2 g1019.4 mg10.3 g1.4 g0 g40.8 g8.9 g9 g0 mg
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