This delicious hearty soup will fill you up in no time!
Yields6 ServingsPrep Time10 minsCook Time35 minsTotal Time45 mins
1 large white onion, diced (about 2 cups)
1 large carrot, cut into 1/2 inch pieces (about 1 cup)
3 ribs celery, cut into 1/2 inch pieces (about 1 cup)
2 15.5 oz can no salt added cannellini beans, drained and rinsed
½tbspground cumin
2cupslow sodium vegetable broth
2cupswater
1cupchopped kale or spinach
½cupuncooked quinoa, rinsed
1tbspchopped fresh oregano
Salt to taste (optional)
1tbspextra virgin olive oil
1
Heat oil in Dutch oven over medium heat. Add onion, carrot, and celery. Cook, stirring occasionally, until vegetables are tender (about 8 minutes).
2
Stir in beans, cumin, and salt (optional). Cook, stirring often, until toasted and fragrant (about 3 minutes).
3
Add broth and water. Increase heat to high and bring to boil. Reduce heat to medium-low and simmer until slightly reduced (about 6 minutes).
4
Stir in kale or spinach and quinoa. Cover and cook until kate/spinach and quinoa are tender (about 15-20 minutes). Stir in oregano.
Notes:
5
Credit: Health.com magazine.
6
Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.
Nutrition Facts
6 servings
Serving size
1.5 cup
Amount per serving
Calories224
% Daily Value *
Total Fat7g9%
Saturated Fat 1g5%
Trans Fat 0g
Cholesterol0mg
Sodium230mg10%
Total Carbohydrate33g12%
Dietary Fiber 8g29%
Total Sugars 3g
Protein8g
Potassium 0mg0%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Ingredients
1 large white onion, diced (about 2 cups)
1 large carrot, cut into 1/2 inch pieces (about 1 cup)
3 ribs celery, cut into 1/2 inch pieces (about 1 cup)
2 15.5 oz can no salt added cannellini beans, drained and rinsed
½tbspground cumin
2cupslow sodium vegetable broth
2cupswater
1cupchopped kale or spinach
½cupuncooked quinoa, rinsed
1tbspchopped fresh oregano
Salt to taste (optional)
1tbspextra virgin olive oil
Directions
1
Heat oil in Dutch oven over medium heat. Add onion, carrot, and celery. Cook, stirring occasionally, until vegetables are tender (about 8 minutes).
2
Stir in beans, cumin, and salt (optional). Cook, stirring often, until toasted and fragrant (about 3 minutes).
3
Add broth and water. Increase heat to high and bring to boil. Reduce heat to medium-low and simmer until slightly reduced (about 6 minutes).
4
Stir in kale or spinach and quinoa. Cover and cook until kate/spinach and quinoa are tender (about 15-20 minutes). Stir in oregano.
Notes:
5
Credit: Health.com magazine.
6
Nutrition information is dependent upon the brand of ingredients used. The nutrition information provided below is just to be used as a guide and assumes recipe was followed using exact ingredients mentioned above.
