Looking for a nourishing, comforting meal that’s easy to make and packed with nutrients? This Hearty Kale and Quinoa Soup is the answer! With fiber-rich quinoa, tender kale, and a flavorful broth, this soup is as delicious as it is nutritious. It’s perfect for chilly evenings or meal-prep lunches.
Contents
Why You’ll Love This Recipe
- High in plant-based protein and fiber.
- A simple one-pot meal ready in under 40 minutes.
- Perfect for meal prep—flavors deepen over time.
- Packed with vitamins, minerals, and antioxidants.
Background Information
Kale and quinoa are two nutritional powerhouses that pair perfectly in soups. Kale provides a boost of vitamins A, C, and K, while quinoa adds protein and fiber for a satisfying meal. This soup draws inspiration from Mediterranean and South American traditions, offering a simple yet hearty dish that’s perfect for any time of year.
Cooking Tips
- Massage the kale leaves before adding them to make them more tender.
- Rinse quinoa thoroughly to remove its natural bitterness.
- Add kale towards the end of cooking to preserve its vibrant color and nutrients.
Fun Additions or Variations
- Add white beans or chickpeas for extra heartiness.
- Stir in a tablespoon of nutritional yeast for a cheesy flavor.
- Top with avocado slices or red pepper flakes for a flavor boost.
Hearty Kale and Quinoa Soup
Equipment
- Large pot
- Cutting board and knife
- Wooden spoon
Ingredients
- 1 tablespoon olive oil
- 1 onion diced
- 3 cloves garlic minced
- 2 carrots sliced
- 2 celery stalks diced
- 1 cup quinoa rinsed
- 6 cups vegetable broth
- 4 cups kale stems removed, leaves chopped
- 1 can 15 oz diced tomatoes (with juice)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
- Juice of 1/2 lemon optional, for brightness
- Optional garnish: chopped parsley red pepper flakes, avocado slices
Instructions
Sauté the Aromatics:
- Heat olive oil in a large pot over medium heat.
- Add diced onion, carrots, and celery. Sauté for 5-7 minutes until softened.
- Stir in minced garlic, cumin, smoked paprika, and thyme. Cook for 1-2 minutes until fragrant.
Add Quinoa and Broth:
- Add the rinsed quinoa and vegetable broth to the pot. Stir well.
- Bring the soup to a boil, then reduce the heat to low and let it simmer for 15 minutes.
Add Kale and Tomatoes:
- Stir in the chopped kale and diced tomatoes with their juice.
- Simmer for another 10-15 minutes until the kale is tender and the quinoa is fully cooked.
Finish and Serve:
- Stir in lemon juice if desired. Adjust seasoning with salt and pepper to taste.
- Ladle the soup into bowls and garnish with parsley, red pepper flakes, or avocado slices.
Notes
- Store leftovers in an airtight container in the fridge for up to 5 days.
- Freeze the soup for up to 3 months—just leave out the kale and add it when reheating.
- Use baby kale if you want a more delicate texture without the need to massage the leaves.
Enjoy the rich, earthy flavors of this Hearty Kale and Quinoa Soup! Let us know how you like to customize yours or tag us in your soup photos on social media. 🥣🌿🍋
