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Kale, Quinoa & White Bean Soup Recipe

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4 from 13 reviews

This hearty and nutritious Kale, Quinoa & White Bean Soup is a comforting vegetarian dish perfect for a wholesome meal. Packed with protein-rich quinoa and white beans, tender baby kale, and flavorful herbs, this soup is easy to prepare in under an hour and makes a satisfying lunch or dinner option. The blend of vegetables, herbs de Provence, and a hint of optional lavender and red pepper flakes create a fragrant, savory broth that warms you from the inside out.

  • Total Time: 45 minutes
  • Yield: 4 to 6 servings

Ingredients

Vegetables and Aromatics

  • 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 (including leaves)
  • 3 garlic cloves, minced
  • 1 package (5 oz.) baby kale or 1 small bunch kale

Herbs and Spices

  • 1 1/2 teaspoons herbes de Provence or thyme
  • 1/2 teaspoon lavender (optional)
  • Pinch of red pepper flakes (optional)
  • Mineral salt and fresh cracked pepper, to taste

Dry Goods and Canned Items

  • 1/2 cup dried quinoa
  • 2 cans (15 oz. each) white beans, drained and rinsed
  • 1 can (14 oz) diced tomatoes with juices (fire-roasted preferred)
  • 7 – 8 cups vegetable broth or water

Instructions

  1. Saute Aromatics: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion and sauté for 5 minutes until translucent. Then, add the minced garlic, chopped celery, diced carrots, and the herbs and spices (herbes de Provence or thyme, lavender if using, and red pepper flakes if using). Cook for an additional 2 minutes, stirring frequently to release the aromas.
  2. Simmer Soup: Stir in the dried quinoa, drained white beans, diced tomatoes with their juice, and the vegetable broth or water. Bring the mixture to a boil, then cover the pot and reduce the heat to low. Let the soup simmer gently for 25 minutes, allowing the quinoa to cook and the flavors to meld.
  3. Add Kale and Finish Cooking: Add the baby kale or chopped regular kale to the pot. Stir occasionally and keep the heat low just until the kale wilts, which should be faster for baby kale and slightly longer for regular kale.
  4. Serve: Ladle the soup into bowls. For an extra touch, pair with a slice of crusty bread and garnish with a dusting of almond parmesan cheese. A squeeze of fresh lemon juice can be added before serving to brighten the flavors.
  5. Store Leftovers: Cool the leftover soup and store it in airtight containers in the refrigerator for up to 6 days. For longer storage, freeze the soup in freezer-safe containers for 2 to 3 months. Reheat gently on the stovetop or in the microwave before serving.

Notes

  • You can substitute water for oil in the sauté step for a lower-fat version.
  • Herbes de Provence can be replaced with thyme for a milder flavor profile.
  • If fresh kale is not available, frozen kale can be used but add it earlier during simmering to allow proper cooking.
  • Adding a squeeze of lemon juice just before serving adds a fresh brightness to the soup.
  • To make the soup more filling, serve it with crusty bread or a sprinkle of almond parmesan cheese.
  • This soup stores well and tastes even better the next day as the flavors develop.
  • Author: Monica
  • Prep Time: 10 minutes
  • Cook Time: 35 minutes
  • Category: Soup
  • Method: Stovetop
  • Cuisine: Mediterranean
  • Diet: Vegetarian

Find it online: https://monicarecipes.com/kale-quinoa-and-white-bean-soup-recipe/