Kale, Quinoa & White Bean Soup Recipe

Introduction

This easy vegan kale & white bean soup is the perfect healthy and hearty meal for any day of the week. Packed with nutritious kale, protein-rich quinoa, and creamy white beans, it’s a satisfying one-pot wonder that comes together quickly. For another wholesome plant-based treat, try the Cranberry Lemon Bars Recipe.

Ingredients

This nourishing soup comes together with simple, wholesome ingredients that build layers of savory flavor, from aromatic garlic and herbs to hearty beans and quinoa.

• 1 tablespoon olive oil or 1/4 cup water/broth (for water saute)
• 1 onion, diced
• 2 large carrots, diced
• 2 large celery stalks, chopped (leaves ok too)
• 3 garlic cloves, minced
• 1 1/2 teaspoons herbes de provence or thyme
• 1/2 teaspoon lavender, optional
• 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, with juices (fire roasted preferred)
• 7 – 8 cups vegetable broth or water
• 1 package (5 oz.) baby kale or 1 small bunch*
• mineral salt & fresh cracked pepper to taste

Timing

Prep Time	15 minutes
Cook Time	35 minutes
Total Time	50 minutes

Context: This hearty Kale, Quinoa & White Bean Soup comes together in under an hour, making it about 20% faster than many similar healthy soup recipes.

Step-by-Step Instructions

Step 1 — Sauté the Aromatics

In a large pot or Dutch oven, heat a tablespoon of olive oil over medium heat. Add the diced onion, carrots, and celery, cooking for 6-8 minutes until softened and fragrant. Stir in the minced garlic and cook for another minute until aromatic.

Step 2 — Toast the Quinoa & Spices

Add the rinsed quinoa to the pot along with dried thyme and a pinch of red pepper flakes. Stir constantly for about 2 minutes to lightly toast the quinoa and spices, which deepens their flavor.

Step 3 — Add Liquids and Simmer

Pour in the vegetable broth and a can of diced tomatoes with their juices. Bring the mixture to a boil, then reduce the heat to maintain a gentle simmer. Cover and cook for 15 minutes.

Step 4 — Incorporate Beans

Stir in the drained and rinsed white beans. Continue simmering, covered, for another 5-7 minutes. This allows the beans to heat through and the quinoa to become tender and release its starches, slightly thickening the soup.

Step 5 — Wilt the Kale

Add the chopped kale to the pot, stirring until it wilts and turns bright green, which takes about 3-4 minutes. For the best texture, avoid overcooking the kale.

Step 6 — Final Seasoning & Serve

Remove the pot from heat. Stir in fresh lemon juice and season generously with salt and black pepper to taste. Ladle the hot Kale, Quinoa & White Bean Soup into bowls and serve immediately.

Nutritional Information

Calories	~320
Protein	~15g
Carbohydrates	~52g
Fat	~6g
Fiber	~12g
Sodium	~480mg

This hearty Kale, Quinoa & White Bean Soup is also a good source of vitamins A, C, and K from the kale, and provides iron and magnesium.

Note: Nutritional estimates are based on typical ingredients and a single serving. Actual values may vary depending on specific brands and preparation.

Healthier Alternatives

This versatile Kale, Quinoa & White Bean Soup recipe is easy to adapt. Here are some simple swaps to tailor it to your dietary needs or pantry.

• Swap White Beans for Lentils — Use brown or green lentils for a firmer texture and a slightly peppery flavor. They cook in about the same time as the quinoa, making this a great protein alternative.
• Swap Quinoa for Cauliflower Rice — For a lower-carb version, stir in frozen or fresh riced cauliflower during the last 5-10 minutes of cooking. It adds volume without the grains.
• Swap Vegetable Broth for Low-Sodium Broth — Easily control the salt by using a low-sodium or no-salt-added vegetable broth. You can always adjust the seasoning with herbs, lemon juice, or a splash of tamari at the end.
• Swap Kale for Spinach or Chard — If kale is too hearty, use tender spinach or Swiss chard. Stir it in just until wilted at the very end to preserve its delicate texture and bright color.
• Add a Creamy Element (Dairy-Free) — For richness, blend a portion of the soup and stir it back in, or add a splash of full-fat coconut milk or unsweetened almond milk just before serving.
• Boost Umami Without Soy — For a gluten-free, soy-free flavor boost, add a tablespoon of nutritional yeast, a teaspoon of miso paste (check for gluten), or a few chopped sun-dried tomatoes.
• Swap Olive Oil for Avocado Oil — Use avocado oil for sautéing if you prefer its neutral, high-heat properties. The flavor difference in the final soup is minimal.
• Add More Protein — Stir in a cup of cooked, shredded chicken or crumbled tempeh at the end for an extra protein punch while keeping the soup hearty and healthy.

Serving Suggestions

This hearty Kale, Quinoa & White Bean Soup is a complete, satisfying meal on its own, but a few thoughtful pairings and presentation tips can elevate your dining experience. Here are ideas for enjoying this healthy vegan soup.

• Perfect Pairings: Serve with a slice of crusty whole-grain bread or a warm, soft dinner roll for dipping. A simple side salad with a bright lemon vinaigrette provides a refreshing, crisp contrast to the soup’s rich, savory broth.
• Weeknight Comfort: This soup is ideal for a quick, nourishing weeknight dinner. Make a double batch and enjoy leftovers for lunch—the flavors deepen beautifully overnight.
• Elegant Starter: For a dinner party, serve smaller portions in shallow bowls as a sophisticated first course. Garnish with an extra drizzle of good olive oil and a sprinkle of fresh herbs.
• Hearty Bowl Presentation: Ladle the soup into deep, wide bowls to showcase all the vibrant ingredients. Ensure each serving gets a generous amount of kale, quinoa, and beans for visual appeal and texture.
• Cold-Weather Meal: This is the ultimate cozy meal for a chilly evening. Pair it with a warm, spiced apple cider or a cup of herbal tea for the ultimate comfort food experience.
• Boost the Protein: For an even more substantial meal, top your bowl with a sprinkle of toasted pumpkin seeds (pepitas) or a spoonful of vegan pesto for added flavor and healthy fats.

Common Mistakes to Avoid

• Mistake: Not rinsing quinoa, leaving a bitter, soapy taste. Fix: Always rinse quinoa in a fine-mesh strainer under cold water until it runs clear.
• Mistake: Overcooking the kale, turning it mushy and dull green. Fix: Stir in the kale during the last 5-10 minutes of simmering to keep it vibrant and tender-crisp.
• Mistake: Using under-seasoned broth, resulting in a bland soup. Fix: Taste and adjust seasoning with salt, pepper, and a splash of acid (like lemon juice) at the end.
• Mistake: Adding uncooked quinoa directly to a finished soup, making it gummy. Fix: Cook quinoa separately or simmer it in the broth for 15-20 minutes before adding beans and kale.
• Mistake: Skipping the sauté step for aromatics (onion, garlic, carrots), missing flavor depth. Fix: Sauté vegetables until softened and fragrant to build a rich flavor base.
• Mistake: Using canned beans without rinsing, adding excess sodium and a starchy liquid. Fix: Drain and rinse canned beans thoroughly to control salt and improve broth clarity.
• Mistake: Not allowing the soup to rest before serving, letting flavors meld. Fix: Let the finished Kale, Quinoa & White Bean Soup sit off heat for 10-15 minutes for a more harmonious taste.
• Mistake: Crowding the pot, leading to uneven cooking and texture. Fix: Use a large enough Dutch oven or stockpot to give all ingredients room to simmer properly.

Storing Tips

• Fridge: Cool the soup completely before transferring it to an airtight container. It will keep well in the refrigerator for 4 to 5 days.
• Freezer: This Kale, Quinoa & White Bean Soup freezes beautifully. Portion it into freezer-safe containers or bags, leaving some space for expansion. It can be frozen for up to 3 months for best quality.
• Reheat: Thaw frozen soup overnight in the fridge. Reheat gently on the stovetop over medium-low heat or in the microwave, stirring occasionally, until it reaches a safe internal temperature of 165°F (74°C). You may need to add a splash of water or broth if the soup has thickened upon standing.

Following these simple steps ensures your healthy and vegan soup stays delicious and safe for every comforting bowl.

Conclusion

This Kale, Quinoa & White Bean Soup is the perfect healthy, vegan meal for a cozy night in. It’s packed with protein and fiber to keep you satisfied. If you love this soup, you might also enjoy our Cozy White Bean + Vegetable Tortellini Soup Recipe. Give it a try and let us know what you think in the comments!

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KALE, QUINOA & WHITE BEAN SOUP

Print Recipe

• Author: Olivia Bennett

Ingredients

Scale 1x2x3x

• 1 tablespoon olive oil or 1/4 cup water/broth (for water saute)
• 1 onion, diced
• 2 large carrots, diced
• 2 large celery stalks, chopped (leaves ok too)
• 3 garlic cloves, minced
• 1 1/2 teaspoons herbes de provence or thyme
• 1/2 teaspoon lavender, optional
• 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, with juices (fired roasted pref.)
• 7 – 8 cups vegetable broth or water
• 1 package (5 oz.) baby kale or 1 small bunch*
• mineral salt & fresh cracked pepper to taste

Instructions

1. Saute: In a large pot or dutch oven, heat oil over medium heat, add onion and saute for 5 minutes, until translucent. Add in garlic, celery, carrots and herbs/spices, cook another 2 minutes or so.
2. Simmer: Add in the quinoa, beans, tomatoes, and vegetable broth, bring to a boil, cover, turn heat to low and simmer for 25 minutes. Add in kale and keep on low heat, stirring occasionally, until kale wilts (baby kale will wilt faster than a typical bunch of kale).
3. To serve: Pair with a slice of crusty bread and a light dusting of almond parmesan. We also love adding a squeeze of lemon for brightness.
4. Serves 4 – 6
5. Leftovers can be stored in the refrigerator for up to 6 days. For longer storage, freeze for up to 2 – 3 months. To freeze, let cool completely and store in freezer-safe containers. Reheat on the stovetop or in the microwave.

FAQs

Can I make this Kale, Quinoa & White Bean Soup ahead of time?

Yes, this soup is perfect for meal prep. The flavors meld and improve overnight. Reheat it gently on the stove, adding a splash of broth or water if needed.

How can I store and reheat leftovers?

Store cooled Kale, Quinoa & White Bean Soup in an airtight container in the refrigerator for up to 4 days. The quinoa will continue to absorb liquid, so you may need to add more broth when reheating it on the stove.

Can I substitute another green for the kale?

Absolutely. Spinach or Swiss chard are excellent substitutes. Add spinach at the very end of cooking, as it wilts quickly. This healthy and vegan soup is very adaptable.