Kale, Quinoa & White Bean Soup
This 5-star Kale, Quinoa & White Bean Soup recipe features a flavorful combination of healthy, nutrient-dense ingredients that will nourish your mind, body, and spirit!
This easy no-fuss vegetable soup is so easy to throw together and delicious. It was originally a kitchen sink soup that I have happily made again and again!
Why We Love This Recipe!
- It’s a one-pot recipe. This kale, quinoa, and white bean soup is easy to make in one pot. Fewer dishes equals less mess, which is a definite plus around my home—and I’m sure you feel the same way!
- It’s quick and easy. It’s pretty much fuss-free and ready in about 45 minutes from start to finish. Then you will have yourself a big batch of hearty soup that will feed a family of 4 and doesn’t break the bank.
- It’s healthy. Made with whole-food plant-based ingredients, this veggie soup is loaded with protein, fiber, and essential vitamins and minerals. Be sure to check out the nutrition card below!
Altogether, this healthy vegan soup is budget-friendly, healthy as can be, and will yield plenty of leftovers that store well in the fridge or freezer.
There are plenty of wins here and so much to love!
Ingredient Notes
The produce, spices, and quinoa are basic staple ingredients that you may already have on hand. If stored properly, most of the produce will stay fresh for a week or two so you can whip this recipe up anytime!
- Beans – Any white bean will do – use cannellini, great northern beans, navy, or chickpeas.
- Quinoa – You can use any color you prefer. This is a welcome addition to this soup, adding more texture and substance.
- Tomatoes – Keep it simple with canned tomatoes, preferably fire-roasted.
- Herbs – I used herbs de Provence for my dried herb of choice, but thyme or Italian seasoning would be great, too. I also added a bit of culinary lavender that I had on hand after making this Lavendar Chia Tea. It adds another layer of flavor and tastes great in soups!
- Mirepoix: Carrots, celery, and onion are a classic combination and make up the bulk of the soup.
- Kale – Use baby kale or large leaf, fresh or frozen. If you don’t have kale available, spinach is a great substitute.
- Veg Paste – I use and recommend Better Than Bouillon (affiliate link) for your vegetable broth base. It’s convenient, and you only need a little, so it lasts for months in the fridge. I only used 1 teaspoon for this recipe, and it still adds a nice, robust flavor.
How To Make Kale, Quinoa & White Bean Soup
Making Kale, Quinoa & White Bean Soup could not be easier!
Here is a quick overview of the process. The full printable recipe card can be found below.
- Start by sauteing the onions in a little oil or water for about 5 minutes. Add the carrots, celery, and herbs, and saute for an extra 2 minutes.
- Next, add the tomatoes, beans, and quinoa and pour the broth over them. Bring to a boil, reduce heat, and simmer for 20 – 25 minutes.
- Lastly, stir in the kale at the end. The kale will soften and wilt within 2 – 5 minutes, depending on the type (baby kale only takes 2 minutes at most).
- Remove from heat and let cool for a few minutes before serving.
Top Tips
To preserve kale’s vibrant color, be sure to add it at the very end of cooking. It will dull in color the longer it cooks at high temperatures, but it will still be delicious and nutritious!
Adjusting For Dietary Restrictions
- Fat-Free: Skip the oil and use water (or veggie broth) for water saute for a soup that’s virtually fat-free.
- Oil-Free: This recipe can easily be made oil-free by using a water saute instead of using oil.
- Nightshade-free: Omit the diced tomatoes and red pepper flakes. You can add a small diced zucchini or sweet potato in their place.
How To Store Leftovers
- Refrigerator: Leftovers can be stored for 5 – 6 days in the refrigerator, in a covered container.
- Freezer: This soup freezes well for up to 2 – 3 months! My favorite way to freeze soup is in these freezer-safe meal prep containers (affiliate link). You can also freeze larger portions in large ziplock bags.
- Reheat: Simply re-warm on the stovetop or the microwave. It makes a great meal prep for the week paired with homemade No Knead Bread or Naan on the side to soak up the juices.
Serving Suggestions
This soup is hearty on its own, but if you like to make a soup and salad combo or pair with crusty bread, here are a few of my favorite options:
- Classic House Salad or Vegan Caesar Salad
- Artisan Bread
- Almond Parmesan to sprinkle overtop for additional macro-nutrients!
More Healthy Soup Recipes!
- Vegan Minestrone Soup
- Vegan French Onion Soup
- Sweet Potato + Kale Soup
- Creamy Vegan Potato Leek Soup
- Lemon Rosemary White Bean Soup
- See all vegan soup recipes on TSV!
If you try this easy quinoa & white bean soup recipe, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.
KALE, QUINOA & WHITE BEAN SOUP
Hearty and healthy, this colorful quinoa soup with kale & white beans will warm your tummy and brighten your spirit! For Instant Pot, see notes.
- Prep Time: 10 min
- Cook Time: 35 min
- Total Time: 45 minutes
- Yield: Serves 4 – 6 1x
- Category: Soup, Entree
- Method: simmer
- Cuisine: Vegan, American
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 herbes 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
Saute: In a large pot or dutch oven, 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.
Simmer: 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).
To serve: Pair with a slice of crusty bread and a light dusting of almond parmesan. We also love adding a squeeze of lemon for brightness.
Serves 4 – 6
Store: Leftovers can be stored in the refrigerator for up to 6 days. For longer storage, freeze for up to 2 – 3 months. To freeze, let cool completely and store in freezer-safe containers. Reheat on the stovetop or in the microwave.
Notes
*If using a bunch of kale, remove the center stem and julienne or roughly chop the leaves.
Use cannellini, great northern, navy beans, or chickpeas. If using freshly made beans from scratch, use about 3 to 3 1/2 cups.
For the dried herbs, Italian seasoning would be a great substitute.
Adjusting For Dietary Restrictions
- Fat-Free: Skip the oil and use water (or veggie broth) for a water saute for a soup that’s virtually fat-free.
- Oil-Free: This recipe can easily be made oil-free by using a water saute instead of using oil.
- Nightshade-free: Omit the diced tomatoes and red pepper flakes. You can add a small diced zucchini or sweet potato in their place.
Instant Pot Instructions
- Add everything to the bowl of the Instant Pot and cook on HIGH pressure for 3 minutes. Let the pressure naturally release for 15 minutes. Remove the lid and stir in the greens.
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Great recipe. So tasty. Can’t wait for dinner.
Wonderful! Great recipe!
Excellent! I didn’t have any carrots so used sweet potatoes – added nutritional yeast – also steamed the kale separately and added it in at the end- will definitely make this again and again!
Love this recipe. Makes great lunches and dinners
I have this recipe simmering on my stove right now. The house smells heavenly. Looking over the recipe, I did forget to add celery! It will still be great! I’m trying to cook too many things at once and stock up my frig and freezer! Thank you for posting this wonderful recipe!
Any suggestions for cooking in an Instant Pot?
Great question, Amy! Yes, you throw everything in the Instant Pot, except any leafy greens, and cook on HIGH pressure for 2 minutes and let it naturally release for 15 minutes. Stir in the greens and season with salt and pepper to taste. I hope that helps. Enjoy!
This is one of my favorite recipes! My family loves it too. Freezes so well for those days you just don’t feel like cooking. Sometimes I add extra vegetables. I’ve added chicken sausage for my husband’s serving. Very versatile. Great with crusty bread. Making it today!