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 an easy recipe made in 1 pot. Fewer dishes equals less mess which is a definite plus around my home and I’m sure you feel the same way too!
- 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 – The quinoa can be any color you prefer and is a welcome ingredient to this soup, adding more texture and substance.
- Tomatoes – Keep it simple with canned tomatoes, preferably fire-roasted.
- Herbs – I used herbes 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 a good 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 with sauteing the onions in a little oil or water for about 5 minutes. Add the carrots, celery, and herbs, saute for an extra 2 minutes.
- Next, add in the tomatoes, beans, quinoa, and pour the broth over top. 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 a few minutes before serving.
Top Tips
To preserve kales’ 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 – albeit it will still be delicious and nutritious!
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.
How To Store Leftovers
- Refrigerator: Leftovers will keep for 5 – 6 days in the refrigerator, stored 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 with homemade no knead bread or Naan on the side for soaking 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.
PrintKALE, 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 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.
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Big hit with the family!
This recipe is a keeper. Even my husband liked it. And neither one of us like kale. But this works!
I love this recipe, it’s easy to make and is delicious. I cook for 1-2, so usually half the recipe, but still use a whole can of tomatoes, generous thyme, and serve it with homemade parsley, parmesan, and sea salt croutons, which are a cinch to make with any sliced bread. Then I top it off with grated parmesan. It makes for a hearty, warming meal on cold nights. My favorite go-to veggie stock brand is Pacific organic low sodium. I prefer to add my own sea salt, and the parmesan croutons with grated parmesan served on top adds just the right amount of crunch and flavor.
I have made this soup several times and I LOVE it!!! It is easy, hearty, and tasty. Cooking some “as we speak”. Thank you so much for sharing :-)
Hi!! do you think I could replace canned tomatoes with natural diced tomatoes? cause here are quite expensive! in case you think it would be fine, how many tomatoes should I use? thanks!!
Yes, you can use fresh tomatoes in place of canned. I would use 2 medium tomatoes, give or taking on how much you like them. Enjoy the soup!
Can this be made in an Instant Pot?
Yes, cook on HIGH pressure for 3 minutes, let natural release for 15 minutes. Remove lid and stir in the greens. Thanks for asking, and do let us know how it goes!
Thank you! I made it this way and it came out perfect! Very flavorful and filling meal.
Wonderful! I’ll have to include the instructions in the recipe card! Thanks for sharing, Linda!
I just had to tell you as I sat here eating this soup for about the 100th time that this is my absolute favorite soup of all time! I do add a little extra fresh and dried herbs (just because I love fennel) but it’s a wonderful recipe! Thank you very much!
SOOOO YUMMY. Perfect for a lazy rainy day. Thank you <3
A few tips to upgrade this recipe. It was amazing with the herbs de provence.
-Add 2 tablespoons red wine and saute with the veggie mix to evaporate the alcohol.
-Also, massage the quinoa in water to remove the bitter covering.
-Herbs and beans should be added at the end of cooking then let sit for 10 min to marinate
-Can precook the kale in a little water for 20-30 min to soften it then add to the soup mix and cook for the 30 min.
add to above: I should specify that if you are using adult kale only, not the baby kale, it should be precooked as above
Loved this recipe. It is very basic, but flavorful and hearty. I used Engine 2 stock and just added salt to taste after it was all cooked. Thanks for an easy, tasty and relatively quick recipe!
Awesome and east! I made this on Mother’s Day because I wanted to make something special for
moi! My meat-loving husband couldn’t get enough!