SIMPLE.GREEN.LIVING

kale quinoa minestrone

 

This fall harvest minestrone recipe should be in the regular rotation in every kitchen.  This recipe is completely adaptable to whatever leftover veggies you have on hand.  Don’t like green beans, no problem, add chopped bell peppers instead. Have a zucchini on it’s last leg?  Chop it up and throw it in the pot!  Love all veggies?  Go ahead and add as many as you want!  I personally love the added quinoa making this a gluten-free minestrone, adding more protein and fiber than the pasta found in most traditional minestrone recipes.  We also recommend using our homemade vegetable broth in lieu of the store-bought version, because it is practically free and will contain less sodium and no preservatives.  So what are you waiting for?  Go throw a pot on the stove!

 

Kale and Quinoa Minestrone
Serves 6
Let your creativity shine with this one. Use up all of the veggies that are near the end of their lifespan. The perfect soup that doesn't take all day to cook.
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Prep Time
20 min
Cook Time
45 min
Total Time
1 hr 5 min
Prep Time
20 min
Cook Time
45 min
Total Time
1 hr 5 min
221 calories
33 g
0 g
7 g
8 g
1 g
493 g
1186 g
6 g
0 g
6 g
Nutrition Facts
Serving Size
493g
Servings
6
Amount Per Serving
Calories 221
Calories from Fat 65
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 4g
Cholesterol 0mg
0%
Sodium 1186mg
49%
Total Carbohydrates 33g
11%
Dietary Fiber 4g
16%
Sugars 6g
Protein 8g
Vitamin A
114%
Vitamin C
93%
Calcium
13%
Iron
19%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 Tbsp EVOO
  2. 1 small sweet onion, chopped
  3. 1 large carrot, chopped
  4. 1 bay leaf
  5. 1 Tsp dried turmeric (or to taste)
  6. 1/2 Tsp dried oregano
  7. 3 cloves garlic, minced
  8. 1 28 oz can diced tomatoes with juices
  9. 1 can garbanzo beans, drained and rinsed
  10. 1 cup frozen, chopped green beans
  11. 6 cups vegetable broth (see our homemade recipe)
  12. 1 Tsp red wine vinegar
  13. 2 cups kale, stemmed and chopped into 1" pieces
  14. 1/2 cup uncooked quinoa
  15. salt and pepper to taste
Instructions
  1. Saute onion and carrots in EVOO in large stockpot over medium heat for about 5 minutes or until softened.
  2. Add bay leaf, turmeric, oregano and garlic for about one minute or until fragrant.
  3. Add tomatoes, garbanzo beans, green beans, vegetable broth and salt/pepper. Raise heat to high until boiling. Allow to boil for one minute then simmer, uncovered, for 20 minutes over medium/low heat.
  4. Add quinoa, cover, and cook for 15 more minutes.
  5. Add kale, red wine vinegar and a little water, if needed. Simmer for 5 minutes more or until the kale is tender.
  6. Remove bay leaf.
  7. Serve warm and enjoy!
Notes
  1. This soup freezes well.
Adapted from Elizabeth Rider
beta
calories
221
fat
7g
protein
8g
carbs
33g
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Adapted from Elizabeth Rider
Spunky Avocado http://spunkyavocado.com/

 

 

 

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