Articles & Recipes

Kale and Quinoa Minestrone (gluten-free, vegetarian)

October 12, 2018

Everyone needs a few recipes that meet the trifecta of busy weeknight meal requirements: easy, fast and fabulous. Add this soup, which is gluten-free and super-healthy to boot, to your recipe pile and listen to the rave reviews!

Ingredients Makes 8 servings

1 tbsp extra virgin olive oil 15 mL
11⁄2 cups chopped onions 375 mL
11⁄2 cups chopped carrots 375 mL
1 cup chopped celery 250 mL
4 cloves garlic, minced 4
8 cups chopped kale (tough stems and center ribs removed) 2 L
11⁄2 tbsp dried Italian seasoning 22 mL
3⁄4 cup quinoa, rinsed 175 mL
1 jar (26 oz/700 mL) marinara sauce 1
8 cups ready-to-use reduced-sodium vegetable or chicken broth (GF, if needed) 2 L
1 can (14 to 19 oz/398 to 540 mL) white beans, drained and rinsed 1
Fine sea salt and freshly ground black pepper


  1. In a large pot, heat oil over medium-high heat. Add onions, carrots and celery; cook, stirring, for 6 to 8 minutes or until softened. Add garlic, kale and Italian seasoning; cook, stirring, for 1 minute.
  2. Stir in quinoa, marinara sauce and broth; bring to a boil. Reduce heat, cover, leaving lid ajar, and simmer, stirring occasionally, for 20 minutes or until quinoa is tender.
  3. In a small bowl, mash half the beans with a fork. Stir mashed beans and whole beans into the pot. Simmer, stirring occasionally, for 5 to 10 minutes or until soup is slightly thickened. Season to taste with salt and pepper.
Store the cooled soup in an airtight container in the refrigerator for up to 2 days or in the freezer for up to 6 months. Thaw overnight in the refrigerator or in the microwave using the Defrost function. Warm soup in a medium saucepan over medium-low heat.


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