Quinoa Vegetable Soup with Kale

Quinoa Vegetable Soup and Kale
Quinoa Vegetable Soup and Kale

This recipe for Quinoa Vegetable Soup with Kale is offered as a courtesy of Asheville Gynecology & Wellness. This was sampled on Thursday, September 3, 2015 by the CHIP participants. Quinoa is a popular grain that is indigenous to Peru. It is also cultivated in other countries in the Andes Mountains. Quinoa grows well in these regions with sparse rainfall. This grain provides an excellent source of protein. Dr. Scott has many fond memories of time spent in Bolivia and Peru on medical mission trips. She offers this soup recipe that was adapted from the Cookie and Kate website. It is based on the traditional, staple grain of the Andean people. There are abundant Quinoa recipes available online and here are some others from Cooking Light.

 

Quinoa Vegetable Soup and Kale
Quinoa Vegetable Soup and Kale

 

Quinoa Vegetable Soup with Kale

Author: Cookie and Kate
Recipe type: Soup
 
Prep time:  Cook time:  Total time: 
 
Serves: 4 to 6 servings
 
This nutritious soup is packed with vegetables, kale, and quinoa. Quinoa is an ancient grain that is gluten free. This easy-to-make soup is delicious as leftovers. It is also vegan. The recipe makes 4 to 6 servings of soup.
 

INGREDIENTS

  • 3 tablespoons extra virgin olive oil.
  • 1 medium yellow or white onion, chopped.
  • 3 small or 2 medium/large carrots, peeled and chopped.
  • 2 celery stalks, chopped.
  • 1 to 2 cups chopped seasonal vegetables, like zucchini, yellow squash, bell pepper, sweet potatoes or butternut squash.
  • 3 garlic cloves, pressed or minced.
  • ½ teaspoon dried thyme.
  • 1 can (28 ounce) diced tomatoes, drained.
  • Scant 1 cup quinoa, rinsed well in a fine mesh colander.
  • 4 cups vegetable broth (low sodium).
  • 2 cups water.
  • 1/2 teaspoon salt.
  • 2 bay leaves.
  • Pinch red pepper flakes.
  • Freshly ground black pepper.
  • 1 can (15 ounces) great northern beans or chickpeas.
  • 1 cup or more chopped fresh kale or collard greens, tough ribs removed.
  • 1 teaspoon lemon juice.

INSTRUCTIONS

  1. Warm the olive oil in a pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, seasonal vegetables and a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent. This is about 6 to 8 minutes.
  2. Add the garlic and thyme. Cook until fragrant while stirring frequently for about 1 minute. Pour in the drained diced tomatoes. Cook for a few more minutes, stirring often.
  3. Pour in the quinoa, broth and the water. Add 1/2 teaspoon salt, 2 bay leaves and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.
  4. Cook for 25 minutes, then remove the lid. Add the beans and the chopped greens. Continue simmering for 5 minutes or more, until the greens have softened to your liking.
  5. Remove the pot from heat and remove the bay leaves. Stir in 1 teaspoon lemon juice. Taste and season with more pepper until the flavors really sing. (You might need up to ½ teaspoon more salt, depending on your vegetable broth and your personal preferences.) Divide into bowls. 

Gynecology, healthy, Kale, quinoa, soup, vegan, vegetable soup, Vegetarian