- November 05, 2017
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Fall means sweater weather, apple picking and pumpkin-everything, sure, but it also means soup season has finally arrived. There is nothing quite like coming in from the cold and cozying up with a bowl of warming soup.
Hearty soups like this white bean, kale and quinoa soup pack a nutritional punch, and satisfy the most basic plant-based meal equation: grains + greens + beans. Much easier than eighth grade algebra, this equation ensures you are getting a meal packed with protein, veggies and fiber.
Photo Credit: The Simple Veganista
1 tablespoon olive oil
1 onion, diced
2 large carrots, diced
2 large celery stalks, chopped (leaves ok too!)
3 garlic cloves, minced
1 1/2 teaspoons herbs de provence or thyme
1/2 teaspoon rosemary
pinch of red pepper flakes, optional
1/2 cup dried quinoa
2 cans (15 oz.) white beans, drained and rinsed
1 can (14 oz) diced tomatoes + juices
8 cups vegetable broth or water
1 bunch of kale, de-stemmed and torn into pieces
- In a large pot, heat olive oil over medium heat, add onion and sauté for 5 minutes, until translucent.
- Add in garlic, celery, carrots, herbs and spices, cook for another 2-3 minutes.
- Add the quinoa, beans, tomatoes and vegetable broth and bring to a boil. Cover and simmer for 25 minutes. Add kale and stir occasionally until kale wilts.