Five Force Foods

Quinoa Vegetable Soup with Kale

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Quinoa Vegetable Soup with Kale

RECIPE – Quinoa Vegetable Soup with Kale

Creating a quinoa vegetable soup with kale is a nutritious and hearty dish. Here’s a simple recipe to guide you through the process:

### Ingredients:

– 1 cup quinoa, rinsed

– 1 tablespoon olive oil

– 1 onion, diced

– 2 carrots, diced

– 2 celery stalks, diced

– 3 cloves garlic, minced

– 1 teaspoon dried thyme (or 1 tablespoon fresh thyme leaves)

– 1 teaspoon ground cumin

– 1/2 teaspoon paprika

– 6 cups vegetable broth (or chicken broth if not vegetarian)

– 1 can (15 oz) diced tomatoes

– 1 can (15 oz) chickpeas, drained and rinsed

– 1 bunch kale, stems removed and leaves chopped (about 4 cups chopped)

– Salt and pepper to taste

– Fresh parsley or cilantro for garnish (optional)

– Lemon wedges for serving (optional)

### Instructions:

  1. **Prepare Quinoa**: Rinse the quinoa under cold water using a fine mesh strainer to remove bitterness. Set aside.
  2. **Sauté Vegetables**: In a large pot or Dutch oven, heat the olive oil over medium heat. Add the diced onion, carrots, and celery. Cook, stirring occasionally, until the vegetables are softened, about 5-7 minutes.
  1. **Add Garlic and Spices**: Add the minced garlic, dried thyme, ground cumin, and paprika. Cook for 1 minute, stirring constantly, until fragrant.
  2. **Simmer Soup**: Pour in the vegetable broth and diced tomatoes (with their juices). Stir in the rinsed quinoa and chickpeas. Bring the soup to a boil, then reduce the heat to low. Cover and simmer for 15-20 minutes, or until the quinoa is cooked and the vegetables are tender.
  3. **Add Kale**: Stir in the chopped kale leaves. Cook for an additional 5 minutes, or until the kale is wilted and tender.
  4. **Season**: Season the soup with salt and pepper to taste. Adjust seasoning as needed.
  5. **Serve**: Ladle the quinoa vegetable soup into bowls. Garnish with fresh parsley or cilantro if desired. Serve with lemon wedges on the side for squeezing over the soup, if desired.

### Tips:

– **Variations**: Feel free to add other vegetables such as diced bell peppers, zucchini, or spinach.

– **Protein Boost**: Add cooked shredded chicken, tofu, or beans for extra protein.

– **Storage**: This soup keeps well in the refrigerator for up to 4-5 days. Store in an airtight container.

– **Make it Creamy**: For a creamier soup, stir in a splash of coconut milk or cream towards the end of cooking.

This quinoa vegetable soup with kale is not only delicious and comforting but also packed with nutrients. Enjoy it as a satisfying meal on its own or paired with crusty bread for a complete dinner.