• prep: 10 min
  • cook: 1 hr 5 min
  • total: 1 hr 15 min
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  • servings:
  • Summary

    This easy kale and quinoa soup is packed with great nutrition and lots of savory flavor. It's a filling, healthy choice when you want to shape up, lose weight and feel great. Perfect for #MeatlessMondays too!

    Ingredients

    • 1 Tbs olive oil (or your favorite oil)
    • 1 large onion, chopped
    • 2 stalks celery, chopped
    • 2 large carrots, chopped
    • Seasonings:
    • 1 1/2 tsp garlic powder
    • 1 tsp smoked paprika
    • 1 tsp chili powder
    • 1/2 tsp cumin
    • 1/2 tsp chipotle seasoning
    • fresh black pepper to taste
    • 1 c uncooked quinoa
    • 1 15 oz. can no salt added diced tomatoes
    • 1 6 oz. can no salt added tomato paste
    • 6 c water (or low/no sodium veggie broth/stock)
    • 1/4 c red cooking wine
    • 1 Tbs lower sodium tamari or soy sauce
    • 2 Tbs lemon juice
    • 1 tsp agave (or your favorite sweetener)
    • 1/2 tsp salt
    • about 18 c (1/2 a pound) kale leaves, large stems removed

    Instructions

    Click Here For Step-By-Step Instructions

    Video

    Tags

    Nutrition

    Nutritional Info
    • Servings Per Recipe: 9
    • Amount Per Serving
    • Calories: 91 % Daily Value *
    • Total Fat: 3 g 4.4%
    • Saturated Fat: 0 g 1.81%
    • Trans Fat: 0 g %
    • Cholesterol: 0 mg 0%
    • Sodium: 167 mg 6.96%
    • Calcium: 25 mg 2.54%
    • Potassium: 181 mg 5.17%
    • Magnesium: 0 mg 0%
    • Iron: 1 mg 6.11%
    • Zinc: 0 mg 0%
    • Total Carbohydrate: 13 g %
    • Dietary Fiber: 2 g 7.52%
    • Sugar: 0 g
    • Protein: 3 g
    • Alcohol: 0 g
    • Omega 3 Fatty Acid: 0 g
    • Omega 6 Fatty Acid: 1 g
    • Vitamin A 6.39%
    • Vitamin C 1.18%
    • Vitamin D 0%
    • * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
    Diabetes Exchanges
    • Exchange - Fat0
    • Exchange - Fruit0
    • Exchange - NonFat Milk0
    • Exchange - Other Carbs0
    • Exchange - Starch1
    • Exchange - Vegetables0
    • Exchange - Lean Meat0
    • Exchange - Alcohol0
    MyPlate Info
    • MyPlate - Grain Total1 oz-eq
    • MyPlate - Vegetable Total0 c
    • MyPlate - Fruit0 c
    • MyPlate - Dairy0 c
    • MyPlate - Protein Total0 oz-eq

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