Skip to content

Quinoa and Kale Minestrone Soup

November 14, 2013

I am always on the lookout for new, healthy, but most importantly delicious recipes. Here is a great minestrone recipe I found using quinoa instead of pasta (perfect for my wheat sensitivity) and with the possibility to be sugar and diary free. The original is here, but I made some small changes to fit my personal eating needs and preferences (my substitutes are in italics).

The best part about a good minestrone is that you really can’t mess it up–a necessity if you are a novice in the kitchen like yours truly. Add some of your favorite ingredients or, better yet, use what is available seasonally. Be creative!

Ingredients

  • 1 sweet onion – medium diced
  • 2 celery stalks – medium dicedMinestrone-850x400
  • 3 carrots – medium diced
  • 2 tablespoons coconut oil
  • 2 cloves garlic – finely chopped
  • 2 cups fresh zucchini – medium diced (about 1 medium or 2 small)
  • 2 cups green beans – cut in 1 inch pieces (I left these out accidentally, but it was still great!)
  • 1 bell pepper – medium diced
  • 1 28-ounce can crushed tomatoes
  • 2 28-ounce cans of water
  • 1 15-ounce can of cannellini beans
  • 1 15-ounce can of chickpeas
  • 1 cup quinoa
  • 2 cups kale – stems removed
  • 1 teaspoon turmeric (or to taste)
  • Pinch of red pepper flakes
  • Salt and pepper to taste
  • Garnish with parmesan to taste (I left this out, no dairy for me)
  • Garnish with slivered basil or finely chopped rosemary

Directions:

Place a large stockpot over medium heat and add the oil, onions, carrots, and celery. Cook for about 5 minutes or until softened.

Add the garlic and a pinch of red pepper flakes and cook for about one minute or until garlic begins to color.

Add the zucchini and the green beans, season with salt and pepper, add the turmeric, stir and cook for about 3 minutes.

Add the tomatoes and the water, raise heat to high and bring to a boil.

Lower the heat to medium/low and allow the soup to gently boil (uncovered) for about 20 minutes.

Add the quinoa and cover for 15 minutes.

Remove the cover, add the kale and the canned beans (more water if needed) bring back to a gentle boil and cook for another 5 minutes or just until the kale is tender.

Advertisements
No comments yet

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: