Kale and Quinoa Minestrone Soup Recipe For A Healthy Lifestyle Diet


Kale & Quinoa Minestrone Soup RecipeBy Breast Cancer Yoga Staff.

Try this delicious way to combine super-nutritious quinoa and kale and something radical for your taste buds.  We like this recipe mostly because we like anything that has cancer-fighting nutrients. Plus quinoa is, like, really good for you.  The findings of a scientific study in 2011 states that: “Quinoa, a plant native to South America, has become a popular food staple due to its high nutritional content. The edible seeds of the quinoa plant are rich in protein, unsaturated fats, and essential vitamins and minerals. Quinoa also contains beneficial polyphenols that help to reduce the risk of cardiovascular disease and cancer” (Gómez-Caravaca, 2011).  So lets load up on some of those beneficial polyphenols!  itʼs easy! Here is a recipe idea to get started:

Prep Time: 15 minutes Cook Time: 55 minutes
Yield: About 6 – 8 servings

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, fresh zucchini (from about 2 small)

2 cups green beans, cut into 1-inch segments

1 red bell pepper, diced 3 cloves garlic, minced

1 (32 oz) carton unsalted vegetable broth

1 (28 oz) can crushed tomatoes

3 cups water

3 1/2 Tbsp chopped fresh parsley

1tsp dried rosemary, crushed

3/4 tsp dried thyme

3/4 cup dry quinoa

1 (15 oz) can cannellini beans, drained and rinsed

1 (15 oz) can chick peas, drained and rinsed (aka garbanzo beans)

2 (heaping) cups chopped fresh kale, thick ribs removed

1 Tbsp lemon juice

Directions

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

 

Dawn Breast Cancer

About Dawn Bradford Lange:  Co-founder of Breast Cancer Yoga. Dawn is making a difference with Breast Cancer Yoga therapeutic products designed to support you emotionally and physically during breast cancer . We want to give you the attention and personal service you need so please email us at info@breastcanceryoga.com if you have questions.

Advertisements
Follow Breast Cancer Authority on WordPress.com

Comments

  1. Thank you for your healthy recipes.

    Like

  2. Gail Orcutt says:

    Today is cool. We got a bunch of rain again last night. (From he bedroom window the rain gauge looks to be up two inches.) I think I will make this today. Maybe you can think of something good to sub for the beans and chickpeas. Call me today if you get a chance. Love you

    >

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: