Quinoa Kale Soup

Quinoa kale soup lends some extra protein in the diet along with hearty texture. It is full of vegetables, easy to make, gluten free and is light.

Nutritional benefits: Quinoa is very nutritious and is full of antioxidants, fibre as well as protein. It helps in constipation, blood pressure and high cholesterol. Kale is highly nutritious and antioxidant rich that is the best source of vitamin K. this protein packed soup contains a variety of veggies that makes it delicious and healthy both.

Ingredients:

• 1 teaspoon olive oil
• 20 grams onion
• 15 grams carrot
• 5 grams celery
• 10 grams mixed seasonal vegetables
• 3-4 cloves of garlic
• 1 teaspoon dried thyme
• 20 grams tomatoes
• 15 grams quinoa
• 100-150 ml vegetable broth
• 50-60ml water
• Salt as per taste
• 1 bay leaf
• 1 teaspoon red pepper flakes
• Ground black pepper as per taste
• 10 grams beans
• 10 grams kale
• 1 teaspoon lemon juice

Per Serving:

• Nutrition Info
• Amount
• Calories
• 125 kcal
• Carbs
• 16.6 grams
• Protein
• 3.5 grams
• Fats
• 5.5 grams

Method:

• Take a pan and add in the olive oil.
• When it starts simmering add in the onion, carrot, celery, seasonal vegetables and salt as per taste.
• Let it cook for about 8-10 minutes
• Add in the garlic, thyme and cook till they are fragment.
• Then add in the tomatoes and cook for some more time.
• Then pour in the quinoa, broth and water. Add in the bay leaves, red pepper flakes and bring it to boil.
• Cook for about half an hour and add the beans and chopped greens (kale).
• Then remove the bay leaf and add lemon juice.
• Season it with salt, pepper and lemon juice as per the taste.
• Enjoy the flavours!

Over to you:
This delicious and hearty soup is exactly what everyone needs as it brings in the fresh veggies to the diet and is a must needed soup in the diet.