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A wholesome, nutrient-packed, easy one-pot vegan soup featuring kale, quinoa, and white beans, ready in about 45 minutes. This comforting soup is fiber-rich, high in plant protein, and flexible for various dietary preferences.

Ingredients

Scale
  • 1 tablespoon olive oil or 1/4 cup water or broth (for water sauté)
  • 1 onion, diced
  • 2 large carrots, diced
  • 2 large celery stalks, chopped (leaves included)
  • 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, rinsed
  • 2 cans (15 oz. each) white beans, drained and rinsed
  • 1 can (14 oz) diced tomatoes with juices (fire-roasted preferred)
  • 7 to 8 cups vegetable broth or water
  • 1 package (5 oz.) baby kale or 1 small bunch kale
  • Mineral salt and freshly cracked pepper, to taste

Instructions

  1. Warm a large pot or Dutch oven over medium heat and add olive oil or 1/4 cup water/broth for water sauté.
  2. Add diced onion and cook about 5 minutes until soft and translucent.
  3. Add minced garlic, diced carrots, chopped celery, herbes de Provence (or thyme/Italian seasoning), optional lavender, and red pepper flakes; cook 1–2 minutes until fragrant and vegetables begin to soften.
  4. Stir in rinsed quinoa, drained and rinsed white beans, and canned diced tomatoes with their juices.
  5. Pour in 7–8 cups vegetable broth or water and bring the mixture to a boil.
  6. Reduce heat to low, cover, and simmer 20–25 minutes until quinoa and vegetables are tender.
  7. Stir in baby kale or chopped bunch kale and cook on low, stirring occasionally, until the greens wilt (about 2 minutes for baby kale, up to 5 minutes for larger leaves).
  8. Taste and season with mineral salt and freshly cracked pepper; add a squeeze of lemon if desired.
  9. Remove from heat and let the soup rest a few minutes before serving.
  10. Instant Pot option: add all ingredients except the kale into the Instant Pot; seal and cook on HIGH pressure for 3 minutes; naturally release pressure for 15 minutes; open lid and stir in kale until wilted.

Notes

To keep kale bright and fresh, add it at the end of cooking., Rinse quinoa well to remove bitterness., Drain and rinse canned beans to reduce sodium., For creamier soup, blend a cup of soup or half the beans and stir back in., Vegetable broth adds more flavor than water; adjust salt at the end., For oil-free or fat-free versions, sauté veggies in water or broth instead of oil.

Nutrition

Find it online: https://cookingcrumbs.com/kale-quinoa-white-bean-soup-healthy-easy-the-simple-veganista/