White Bean Soup with Quinoa Recipe
High-protein White Bean Soup with Quinoa has 7 vegetables. It's healthy, tasty, and budget-friendly. Vegan, gluten-free, with an oil-free option.
Servings: 3 to 5 people
Calories: 421kcal
Ingredients
- 2 tablespoons vegetable broth or olive oil or water
- 1 medium yellow or white onion chopped
- 3 medium carrots chopped
- 2 ribs celery chopped
- 1 ½ cups zucchini cut into half moons (or potatoes, squash, green peas, or bell pepper)
- 6 cloves garlic minced
- ½ teaspoon smoked paprika
- ½ teaspoon dried thyme
- ½ teaspoon crushed red pepper
- ¼ teaspoon chipotle powder (optional)
- 4 cups vegetable broth (preferably low sodium) plus more as needed
- 1 cup quinoa rinsed
- 1 (28-ounce) can diced tomatoes
- 2 bay leaves
- 1 (15-ounce) can cannellini beans (or white beans), drained and rinsed
- 1 ½ cups chopped kale (tough ribs removed)
- 2 tablespoons nutritional yeast (optional)
- Lemon juice to taste
- Salt and freshly ground black pepper to taste
Instructions
- Mirepoix: Heat the oil in a medium saucepan over medium-high heat. Cook the onion, carrots, and celery for about 5 minutes, or until the onion is translucent. Add the zucchini and cook for one more minute.
- Herbs & spices: Mix in the garlic, smoked paprika, thyme, crushed red pepper, and chipotle. Cook for another minute, stirring constantly.
- Liquids & quinoa: Add the vegetable broth, 2 cups water, quinoa, diced tomatoes, and bay leaves. Simmer partially covered for about 15 minutes, or until the quinoa is cooked. Add more broth as desired.
- Season: Remove the bay leaves. Stir in the white beans, kale, and nutritional yeast. Cook until the kale is just wilted. Season with fresh lemon juice, salt, and pepper.
Video
Notes
- Quinoa: If you are not using pre-rinsed packaged quinoa, place the quinoa in a sieve and run it under cold water for about 2 minutes before cooking. This removes the bitter-tasting saponins.
- Vegetables: If you plan on storing your soup for longer, use firmer veggies or ones that taste good soft (zucchini, potato, bell pepper, peas)
- Add more broth or water depending on the desired consistency.
- Substitute the canned diced tomatoes with fire-roasted diced tomatoes for even more depth of flavor.
- Storage: Refrigerate in an airtight container for up to 5 days. Or transfer to a freezer-safe container and freeze for up to three months.
Nutrition
Calories: 421kcal | Carbohydrates: 77g | Protein: 21g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 1g | Sodium: 92mg | Potassium: 1389mg | Fiber: 15g | Sugar: 8g | Vitamin A: 11853IU | Vitamin C: 30mg | Calcium: 190mg | Iron: 7mg
