This Kale, Quinoa & White Bean Soup recipe features a flavorful combination of healthy, nutrient dense ingredients that will nourish your mind, body and spirit!
This soup should actually be called the ‘No Fuss Vegetable Soup’ or ‘A Very Good Vegetable Soup’, as it’s so easy throw together and delicious. It was originally a kitchen sink soup I pulled together after a short vacation.
In the fridge there were the basics – onion, celery, carrots and a bunch of kale. All of which have a good shelf life. I put them all together with some pantry staples like white beans and quinoa for protein, and threw in a can of diced tomatoes to make it even heartier.
For the herbs & spices I used herbes de provence, a pinch of red pepper flakes and some left over lavender from this Lavender Chai Tea – Concentrate as an extra bonus.
All together, this kale, quinoa & white bean soup is budget friendly, super easy to make, and will yield plenty of leftovers. Leftovers store well in the fridge or freezer. There’s plenty of wins here and so much to love!
Kale, Quinoa & White Bean Soup
Let’s start with a few handy pantry staples. Canned beans and tomatoes are always good to have on hand. They are versatile, cheap, accessible and will come in handy in times of need, like when making this quinoa soup.
From what I’ve seen canned beans can range anywhere from $.99 cents to $1.99 in some stores. The tomatoes will run you about the same. Keep your pantry lined with a few cans of your favorite beans and diced tomatoes.
Bulk up when they’re on sale if you can. And, if you have time to make your beans from scratch, you’ll save even more!
For this quinoa soup recipe, use cannellini, great northern beans or chickpeas. As for the tomatoes, fire roasted are preferred to regular.
The kale can be either packaged or straight from the farmer’s market. My first batch of this soup included a small bunch of lacinato kale that I de-stemmed and chopped.
Here I chose to use a packaged baby kale. Either one works and will run you about the same dollar wise. I’ve seen bunches of kale for as low as $.99 cents and as high as $1.99. This package cost me $1.99. Some packaged kale may cost a bit more, shop accordingly.
The produce, spices and quinoa are pretty much basic and all are staples in my home. The produce is typically hearty and will stay fresh for a week or two, at least if stored properly.
Here are some variations to try:
- Sub in thyme for the herbes de provence if you prefer.
- Red pepper flakes for me, but if you don’t like a little heat, omit it.
- Lavender is optional but a nice addition!
- The quinoa can be any color you prefer and is a welcome ingredient to this soup, adding more texture and substance.
- I should mention that I do include garlic in the recipe but it’s not shown above.
I use and recommend Better Than Bouillon for your vegetable broth base. It’s convenient, you only use what you need when you need it so nothing goes to waste, it stays well in the fridge and will really add a nice robust flavor to your soups.
Tip: I never use the amount called for, and tend to use about 1 teaspoon for every 4 cups (instead of the called for 1 teaspoon per cup). Anymore than that and it’s too salty for my taste, and in return it lasts me a little longer. For this recipe I only used about 1 1/2 teaspoons. You can play with the amounts and see what works best for your taste. You may even prefer to just use plain water.
This quinoa soup is made in one pot soup making it even easier on you. Less dishes equals less mess which is a definite plus around my home and I’m sure you feel the same way too!
Soup will be ready in under an hour from start to finish. Then you have yourself a big batch of hearty goodness that will feed a family of four and didn’t break the bank.
Serve with your favorite crusty bread to help soak up some of the juices. Adding a squeeze of lemon will brighten the flavor and a light dusting of almond parmesan will go a long way. I love a good soup and this one is another keeper!
KALE, QUINOA & WHITE BEAN SOUP
Hearty and healthy, this colorful quinoa soup with kale & white beans will warm your tummy and brighten your spirit!
- Prep Time: 10 min
- Cook Time: 35 min
- Total Time: 45 minutes
- Yield: Serves 4 - 6
- Category: Soup, Entree
- Cuisine: Vegan
Ingredients
- 1 tablespoon olive oil or 1/4 cup water/broth (for water saute)
- 1 onion, diced
- 2 large carrots, diced
- 2 large celery stalks, chopped (leaves ok too)
- 3 garlic cloves, minced
- 1 1/2 teaspoons herbs de provence or thyme
- 1/2 teaspoon lavender, optional
- pinch of red pepper flakes, optional
- 1/2 cup dried quinoa
- 2 cans (15 oz.) white beans, drained and rinsed
- 1 can (14 oz) diced tomatoes, with juices (fired roasted pref.)
- 7 – 8 cups vegetable broth or water
- 1 package (5 oz.) baby kale or 1 small bunch*
- mineral salt & fresh cracked pepper to taste
Instructions
In a large pot or stock pot, heat oil over medium heat, add onion and saute for 5 minutes, until translucent. Add in garlic, celery, carrots and herbs/spices, cook another 2 minutes or so. Add in the quinoa, beans, tomatoes and vegetable broth, bring to a boil, cover, turn heat to low and simmer for 25 minutes. Add in kale and keep on low heat, stirring occasionally, until kale wilts (baby kale will wilt faster than a typical bunch of kale).
Serve with crusty bread and a light dusting of almond parmesan.
Serves 4 – 6
NOTES:
Make this oil-free by useing 1/4 cup of water in place of the oil for a water saute.
*If using a bunch of kale, remove the center stem and juilenne or roughly chop the leaves.
Use cannellini, great northern, navy beans or chickpeas. If using freshly made beans from scratch, use about 3 – 3 1/2 cups.
