Simple Kale, White Bean and Quinoa Soup

 In Meatless Mondays, Recipes, Weight Loss

This post has been sponsored by AlgaeCal

“Detox”….

“Cleanse”…

“Getting Rid of Toxins”…

These words rank pretty high in Google lately – party because of the time of year and also because there’s a lot of misinformation out there about the topic.

img_0449

All the mumbo-jumbo aside, I do love a good soup chalk-full of nutrition after a time of let’s say, “over indulgence”.

This soup has all the makings of something wonderful: high calcium kale, fibre and protein-packed white beans and healthy carb quinoa.

Yum!

img_1184

Like my Mediterranean Spinach, Tomato and Quinoa Soup, this Simple Kale and White Bean Soup offers major nutrition, protein and a hit of calcium from the kale.

The vegetarian source of protein and calcium are great choices for vegetarians.

Plus, I’m always surprised to find so many people I talk to don’t get enough calcium from foods.

But you can get calcium from algae.

Say what?

For real.

Most calcium supplements come from rock essentially: mined limestone and marble.

Algas calcareas is a South American ocean marine algae which grows abundantly in the intertidal zone.

img_1174

These kiwi-fruit sized balls are a rich source of calcium, magnesium, and over 70 other trace minerals.

After hand-harvesting, the algae balls are rinsed, dried in the sun, then milled into a powder, sold as AlgaeCal.

Bonus for fellow Canucks: they’re a Canadian company 🙂

Always go for food-based nutrition first, getting all the calcium, vitamin D and magnesium from foods.

Want to try more “marine vegetables” in your diet?

Grab a miso soup or some nori flakes for something different.

If the thought of eating seaweed sounds as inciting as cottage cheese covered with cilantro, I get it 😉

Here’s a great list of the different types of marine vegetables and how to include them in your diet.

You could even put some chopped nori sheets in this soup!

Enjoy 🙂

~April

Simple Kale, White Bean and Quinoa Soup

Prep Time: 15 minutes

Cook Time: 30 minutes

Total Time: 45 minutes

Yield: About 12 adult servings

Calories per serving: 90

Fat per serving: 2

Carbs per serving: 14

Protein per serving: 4

Fiber per serving: 2

Sugar per serving: 1

Sodium per serving: 15

Simple Kale, White Bean and Quinoa Soup

Ingredients


  • 1 small onion, chopped

  • 3 cloves garlic

  • 2 - 900 ml tetra packs of no salt vegetable broth

  • 1 - 240ml cans white beans

  • 1/2 cup dry quinoa, cooked

  • 1 container baby kale, washed

  • Olive oil

  • Salt and pepper

Instructions


  1. Rinse and cook quinoa according to package directions.

  2. In a large soup pot, heat olive oil to medium heat.

  3. Add onions to pot.

  4. Cook onions for a few minutes, stirring often until they start to turn translucent.

  5. Add garlic and cook for 1 more minute.

  6. Add the broth, cooked quinoa, white beans and heat thorough.

  7. Add salt and pepper to taste.

  8. Lastly add baby kale. Heat through and serve hot.

  9. Note: using no salt broth will mean you'll need to use a little more salt than you would if you used broth with salt. Always taste and adjust to liking.
Recommended Posts

Leave a Comment

Want to reverse your prediabetes? You're in the right place. Get my free guide now!I want that freebie!
+ +
7 rules to pick a better diet than OprahPurple Cabbage, Grapefruit and Mint Salad