Happy National Kale Day! White Bean-Kale-Quinoa Soup

white bean-kale-quinoa soup

Hooray for a National Day that is healthy and doesn’t spike your sugar, jolt you with caffeine, or have a shelf life of over 50 years 🙂  Yep…it’s National Kale Day…whoot whoot!

In honor of this amazing, super healthy, green that is one of the healthiest and most nutritious plant foods in existence, I am posting this very simple but oh so delicious soup recipe.

For anyone interested in a little more about kale, check this out..

A single cup of raw kale (about 67 grams or 2.4 ounces) contains (1):

Vitamin A: 206% of the RDA (from beta-carotene).
Vitamin K: 684% of the RDA.
Vitamin C: 134% of the RDA.
Vitamin B6: 9% of the RDA.
Manganese: 26% of the RDA.
Calcium: 9% of the RDA.
Copper: 10% of the RDA.
Potassium: 9% of the RDA.
Magnesium: 6% of the RDA.
Then it contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.
This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.

Kale contains very little fat, but a large portion of the fat in it is the omega-3 fatty acid called alpha linolenic acid.

So, make some soup, make kale chips, make marinated kale salad, add a little kale to your smoothie, however you like it, add a little kale to your day.

White Bean-Kale-Quinoa Soup


2 Tbsp olive oil
1/2 onion, diced
1 large carrot, diced
2 stalks celery, diced
3 cloves garlic, minced
1/2 green chili or jalapeno pepper (optional if you like things spicy)
3 cups vegetable broth
2 cans cannellini beans (white kidney beans)
2 cups kale, washed and chopped
1 can petite diced tomatoes
1/3 cup quinoa
1 tsp crushed red pepper
1/4 tsp black pepper
1/4 tsp thyme
dash of sea salt


Saute the onion in olive oil in a soup pot for 2-3 minutes.  Add carrot, celery, garlic, and pepper and sauté 2-3 more minutes.  Add all of the remaining ingredients.  Bring to a boil and then reduce heat to low and simmer for 20-25 minutes until the quinoa is cooked and the kale is wilted.


Choosing healthy living over dying 🙂


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