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White Bean and Kale Soup

This one pot white bean and kale soup is loaded with nutritious ingredients. This vegetarian soup is hearty and packed with plant-based protein (quinoa & white beans), but you can add in some shredded, cooked chicken if desired.
Course Dinner
Cuisine American
Keyword White Bean and Kale Soup
Prep Time 25 minutes
Cook Time 20 minutes
Total Time 45 minutes
Servings 6 servings
Calories 222kcal
Cost $5.35

Ingredients

  • 3 tablespoons olive oil
  • 1 cup EACH: diced carrots, diced onion, diced celery (~2 large carrots, 3 celery stalks, and 1 small onion)
  • 1 heaping tablespoon minced garlic (~4 cloves)
  • 1/4 cup tomato paste
  • 1 teaspoon dried parsley
  • 1/2 teaspoon EACH: dried oregano, dried basil
  • 1/4 teaspoon EACH: dried crushed rosemary, dried thyme, pepper
  • 2 teaspoons Italian seasoning
  • 3/4 teaspoon fine sea salt
  • 2 bay leaves
  • 2 cans (14.5 ounces EACH) fire-roasted diced tomatoes (I love San Marzano or Muir Glen)
  • 6 cups vegetable stock or broth (can use chicken broth if not vegetarian)
  • 3/4 cup white quinoa, (See Note 1)
  • 1 can (15 ounces) white cannellini or Great Northern white beans, drained and rinsed
  • 2 cups (loosely packed) coarsely chopped kale
  • Finishing touches: 1 more tablespoon olive oil, 1 tablespoon lemon juice, freshly grated Parmesan cheese, fresh parsley (optional)

Instructions

  • VEGGIES: Add 3 tablespoons olive oil to a large cast iron pot. Heat to medium and once oil is hot, add the 1 cup diced carrots, 1 cup diced celery, 1 cup diced onion, and heaping 1 tablespoon minced garlic. Add a tiny pinch of salt and cook, stirring often, until veggies are tender, about 7-9 minutes. Add in the tomato paste and seasonings (dried parsley, dried oregano, dried basil, dried rosemary, dried thyme, pepper, Italian seasoning, and sea salt.) Cook and stir until fragrant, about another 30 seconds.
  • SIMMER: Add both cans of undrained, fire-roasted diced tomatoes and stir for 1 minute still over medium heat. Add in the 2 bay leaves and rinsed quinoa. Stir and add in the 6 cups vegetable stock. Increase heat to high and bring the soup to a boil. Once boiling, reduce the heat to low and simmer for 15 minutes. (Soup should be maintaining a simmer, but not boiling). Stir occasionally.
  • FINISHING: After 15 minutes, add in the 1 can of drained and rinsed white beans and kale. Stir and cook for 3-4 more minutes or until quinoa has fully "popped" and kale is softened. Finish the soup with 1 more tablespoon olive oil and, if desired, 1 tablespoon lemon juice. Taste and adjust seasonings as needed. Remove the bay leaves and serve.
  • SERVE: Garnish bowls of soup with grated Parmesan cheese and chopped fresh parsley, if desired.
  • STORAGE: Soup will continue to thicken as the quinoa expands. We still think it tastes great, but it does get thicker and thicker as it stands. This soup is best eaten within 2-3 days. It does not freeze well; the soup continues to absorb liquid and gets overly bloated.
  • SLOW COOKER INSTRUCTIONS: Follow step one and then transfer everything from that pot to a 6 quart crockpot. Add in the diced tomatoes, stock, rinsed quinoa, drained and rinsed white beans, and bay leaves. Cook on high for 2-3 hours or low for 3-5 hours or until quinoa has popped and veggies are tender. Stir in kale, olive oil, and lemon juice. Remove bay leaves. Adjust salt and pepper; serve in bowls garnished with fresh parsley and topped with Parmesan cheese.

Notes

Note 1: If the quinoa isn't already rinsed (it will say on the package, if it is), add it to a fine mesh sieve and rinse under cold water. This removes the saponin coating which can cause quinoa to taste bitter.

Nutrition

Serving: 6servings | Calories: 222kcal | Carbohydrates: 33g | Protein: 7.5g | Fat: 8g | Sodium: 1049.4mg | Fiber: 8.4g | Sugar: 9.2g