The Sol Journal

Protein Rich Kale Quinoa Soup

recipes

Protein Rich Kale Quinoa Soup

23 July, 2020

Dinner time always has us searching for the triple threat: something delicious, easy and healthy. Our Kale and Quinoa Soup is all of that and more

Serves: 4
Time: 40 minutes

Dinner time always has us searching for the triple threat: something delicious, easy and healthy. Our Kale and Quinoa Soup is all of that and more – our healthy take on the humble minestrone soup. Hearty, filling and nourishing, perfect for a chilly winter night cuddled up on the couch with a blanket.

This soup is protein rich thanks to the inclusion of Quinoa, a complete protein – it contains all nine essential amino acids that our body cannot make, thus we need to source from the foods we eat. Coupled with protein and B vitamin rich Cannellini beans, this soup provides sustenance that will help to balance blood sugar levels and you satiated for hours!

This soup can also be made in advance and frozen into portions for a healthy grab and go lunch. Keeps well in the refrigerator for up to three days from cooking.

Ingredients

2 tablespoons good quality olive oil
3 carrots, chopped into half moons
2 celery stalks, chopped
1 medium onion, chopped
1 red capsicum, de seeded and chopped
1 cup peeled & chopped sweet potato
4 garlic cloves, minced
½ teaspoon dried thyme
2 x 400g cans diced tomatoes
1 cup quinoa, rinsed
4 cups vegetable or bone broth
2 cups water
1 teaspoon salt
2 bay leaves
Freshly ground black pepper
1 can cannellini beans, rinsed
1 cup of chopped fresh kale, stems removed
1 lemon cut into wedges, to serve

Method

  1. Warm the olive oil in a large soup pot on medium heat. Add the carrots, celery, onion, capsicum, sweet potato and a sprinkle of salt. Cook, stirring often, until the onion has softened, about 8 minutes.
  2. Add the garlic and thyme. Cook until fragrant, stirring thoroughly, about 1 minute. Pour in the diced tomatoes and cook for 2 minutes, stirring often.
  3. Pour in the quinoa, broth and the water. Add 1 teaspoon salt and 2 bay leaves. Season generously with freshly ground black pepper. Bring to a boil, then partially cover the pot & reduce heat so that your soup has a light simmer.
  4. Cook for 25 minutes, then remove the lid and add the cannellini beans and kale mixing for a few minutes till your greens have softened but still maintain vibrancy.
  5. Remove the pot from heat, then scoop out the bay leaves. Taste your soup for seasoning and add more salt or pepper as needed. Serve into bowls with lemon wedge, squeezing lemon over generously.
  6. Enjoy!