Imagine a soup that's not just a meal, but a nutritional powerhouse that'll transform your dinner routine! This Kale Quinoa White Bean Soup is the ultimate comfort food that packs a serious health punch, combining protein-rich quinoa, nutrient-dense kale, and creamy white beans in a single, soul-warming bowl. Whether you're a health enthusiast, a busy professional looking for quick nutrition, or someone craving a delicious plant-based meal, this recipe is about to become your new obsession.
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Cuisine: American
Serves: 4 servings
Ingredients
- 1 cup quinoa, rinsed
- 2 cups chopped kale
- 1 can (15 oz) white beans, drained and rinsed
- 4 cups vegetable broth
- 1 onion, diced
- 2 cloves garlic, minced
- 2 tablespoons olive oil
- Salt and pepper to taste
Instructions
- Heat olive oil in a large pot over medium heat. Add diced onions and sauté until translucent and soft, approximately 3-4 minutes.
- Add minced garlic to the pot and cook for an additional 30-45 seconds, stirring continuously to prevent burning and release aromatic flavors.
- Pour vegetable broth into the pot and bring the liquid to a gentle boil. Add rinsed quinoa and reduce heat to a simmer.
- Cover the pot and let quinoa cook for approximately 12-15 minutes, or until quinoa grains become translucent and develop a small spiral-like tail.
- Stir in drained and rinsed white beans, allowing them to warm through in the simmering broth.
- Add chopped kale to the pot and cook for an additional 3-4 minutes until kale becomes tender but still maintains a vibrant green color.
- Season the soup with salt and pepper to taste, adjusting seasoning as needed.
- Remove from heat and let the soup rest for 2-3 minutes to allow flavors to meld together.
- Ladle into serving bowls and serve hot, optionally garnishing with fresh herbs or a drizzle of olive oil.
Tips
- Rinse Your Quinoa: Always rinse quinoa thoroughly to remove its natural saponin coating, which can make the grain taste bitter.
- Don't Overcook the Kale: Keep the kale's vibrant green color and nutritional integrity by adding it towards the end and cooking just until tender.
- Layer Your Flavors: Sautéing onions and garlic before adding broth helps develop a deeper, more complex flavor profile.
- Customize Your Soup: Feel free to add additional vegetables like carrots or celery for extra nutrition and flavor.
- Make It Ahead: This soup tastes even better the next day, so don't hesitate to make a larger batch for meal prep.
- Garnish Options: Consider topping with a sprinkle of nutritional yeast, fresh herbs, or a drizzle of high-quality olive oil for extra richness.
Nutrition Facts
Calories: 320kcal
Carbohydrates: 45g
Protein: 15g
Fat: 10g
Saturated Fat: g
Cholesterol: 0mg
