Recipe: Appetizing Barley Porridge for weight loss

Healthy Kale and Quinoa Minestrone Soup Recipe – a soup you can feel great about eating and serving, plus this hearty soup is amazingly filling. It’s jam packed with nutritious ingredients like quinoa, two types of pulses and an overload of vegetables!

Healthy Kale and Quinoa Minestrone Soup

Servings: 8 Servings

Prep Time 15 minutes

Cook Time 1 hour

Total Time 1 hour 15 minutes

Ingredients

• 1 large yellow onion, diced (2 cups)
• 3 medium carrots, diced (1 1/2 cups)
• 2 stalks celery, diced (1 cup)
• 2 Tbsp olive oil
• 2 cups diced zucchini (from about 2 small)
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 7 cups unsalted vegetable broth*
• 1 (28 oz) can unsalted crushed tomatoes
• 3 1/2 Tbsp chopped fresh parsley
• 1 tsp dried rosemary,** crushed
• 1 tsp dried thyme
• Salt and freshly ground black pepper, to taste
• 3/4 cup dry quinoa
• 2 cups green beans, cut into 1-inch segments
• 1 (15 oz) can cannellini beans, drained and rinsed
• 1 (15 oz) can chick peas, drained and rinsed (aka garbanzo beans)
• 2 cups (heaping) chopped fresh kale, thick ribs removed before chopping
• 1 Tbsp lemon juice
• Shredded parmesan cheese, for garnish (omit or use vegan parmesan if making vegan)

Instructions

1. In a large stockpot, heat olive oil over medium-high heat. Add diced onion, carrots and celery and saute about 5 minutes, until softened. Add in zucchini, red bell pepper and saute 2 minutes, then add garlic and cook 1 minute longer.
2. Add in vegetable broth, crushed tomatoes, rosemary, thyme, season with salt and pepper to taste. Bring mixture to a boil, then reduce heat to medium and allow soup to gently boil, covered for 20 minutes.
3. Add in dry quinoa and green beans then cover and cook 10 - 15 minutes longer.
4. Add cannellini beans, chick peas, kale, parsley and lemon juice and cook, uncovered, until kale has wilted, about 5 minutes.
5. Serve warm garnished with parmesan cheese if desired.

Recipe Notes

• *Recipe originally called for 4 cups vegetable broth and 3 cups water but for more flavor I've omitted the water and increased broth. Also 1 1/2 tsp sugar have been omitted from the recipe, but if you think it needs it feel free to add it.
• *You don't have to use unsalted broth and crushed tomatoes but if you are watching your sodium intake it's recommended.
• **1 Tbsp dried Italian seasoning can be substituted for the thyme and rosemary.