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Why You'll Love This onepot quinoa and kale soup with winter vegetables for meal prep
- Easy to Prepare: This recipe requires minimal preparation and can be ready in under an hour, making it perfect for busy weeknights.
- Packed with Nutrients: Quinoa, kale, and winter vegetables provide a boost of protein, fiber, and essential vitamins and minerals.
- Customizable: Feel free to swap out ingredients with your favorite winter vegetables or add a sprinkle of cheese for extra flavor.
- Meal Prep Friendly: This recipe makes a large batch, perfect for meal prep or freezing for later.
- One-Pot Wonder: This recipe is prepared in just one pot, making cleanup a breeze.
- Cost-Effective: This recipe uses affordable, seasonal ingredients, making it a budget-friendly option for a weeknight dinner.
- Versatile: Serve as a main course, side dish, or add to a salad for a nutritious and filling meal.
- Freezer Friendly: This soup freezes beautifully, making it a great option for meal prep or future meals.
Ingredient Breakdown
The key ingredients in this recipe are quinoa, kale, winter vegetables (such as carrots, celery, and onions), garlic, and chicken or vegetable broth. Quinoa provides a boost of protein and fiber, while kale adds a burst of vitamins and minerals. The winter vegetables add natural sweetness and texture, while garlic adds a depth of flavor. Chicken or vegetable broth serves as the base of the soup, adding moisture and flavor. When selecting ingredients, choose fresh, seasonal produce and high-quality broth for the best results.
How to Make onepot quinoa and kale soup with winter vegetables for meal prep
Heat 2 tablespoons of olive oil in a large pot over medium heat until shimmering.
Add 1 large onion, diced, and cook until translucent, about 5 minutes.
Add 3 cloves of garlic, minced, and 2 cups of winter vegetables (such as carrots, celery, and onions), diced. Cook until the vegetables are tender, about 10 minutes.
Add 1 cup of quinoa, rinsed and drained, and 4 cups of chicken or vegetable broth. Bring to a boil, then reduce the heat and simmer, covered, until the quinoa is tender, about 20 minutes.
Stir in 2 cups of kale, chopped, and cook until wilted, about 5 minutes.
Season with salt and pepper to taste, then serve hot, garnished with chopped fresh herbs, if desired.
Tips for Perfect Results
Choose fresh, seasonal produce for the best flavor and texture.
Cook the quinoa until it's tender, but still slightly crunchy, to avoid a mushy texture.
Add the kale towards the end of cooking to preserve its nutrients and texture.
Add your favorite spices, such as cumin or paprika, to give the soup an extra boost of flavor.
Portion the soup into individual containers and refrigerate or freeze for up to 3 days.
Add a pinch of red pepper flakes to give the soup a spicy kick.
Garnish with chopped fresh herbs, such as parsley or cilantro, for a pop of color and freshness.
Common Mistakes to Avoid
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Overcooking the Quinoa:
Fix: Cook the quinoa until it's tender, but still slightly crunchy, to avoid a mushy texture.
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Not Using Enough Broth:
Fix: Use enough broth to cover the ingredients and allow for a flavorful, saucy soup.
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Not Seasoning Enough:
Fix: Season the soup liberally with salt, pepper, and other spices to bring out the flavors.
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Not Using Fresh Ingredients:
Fix: Choose fresh, seasonal produce for the best flavor and texture.
Variations & Substitutions
Add a pinch of cumin, paprika, or red pepper flakes to give the soup a spicy kick.
Swap out the winter vegetables with your favorite seasonal produce, such as sweet potatoes or zucchini.
Add cooked chicken, beans, or tofu to make the soup more substantial.
Add a splash of cream or coconut milk to give the soup a rich, creamy texture.
Use chicken, vegetable, or mushroom broth to change up the flavor profile.
Add a squeeze of fresh lemon juice or a splash of vinegar to balance out the flavors.
Storage & Make-Ahead
Store the soup at room temperature for up to 2 hours. If you plan to store it for longer, refrigerate or freeze it.
Store the soup in an airtight container in the refrigerator for up to 3 days. Reheat gently over low heat, adding a splash of water or broth if needed.
Store the soup in an airtight container or freezer bag in the freezer for up to 3 months. Thaw overnight in the refrigerator, then reheat gently over low heat.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I use frozen kale?
Yes, you can use frozen kale, but make sure to thaw it first and squeeze out as much water as possible before adding it to the soup.
Can I make this in a slow cooker?
Yes, you can make this recipe in a slow cooker. Simply brown the onions and garlic, then add all the ingredients to the slow cooker and cook on low for 4-6 hours.
Can I use different types of quinoa?
Yes, you can use different types of quinoa, such as white, red, or black quinoa. Just be aware that the cooking time may vary slightly.
Is this recipe gluten-free?
Yes, this recipe is gluten-free, making it a great option for those with gluten intolerance or sensitivity.
Can I add other ingredients to the soup?
Yes, feel free to add your favorite ingredients, such as cooked chicken, beans, or diced tomatoes, to make the soup more substantial and flavorful.
Can I make this recipe vegan?
Yes, you can make this recipe vegan by using vegetable broth and omitting any animal products, such as cheese or honey.
onepot quinoa and kale soup with winter vegetables for meal prep
Ingredients
- 1 cup quinoa, rinsed and drained
- 2 cups kale, stems removed and chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 medium potatoes, peeled and chopped
- 4 cups vegetable broth
- 1 can (14.5 oz) diced tomatoes
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Heat Oil and Sauté Onion. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- Step 2: Add Garlic and Cook. Add the minced garlic and cook for 1 minute, until fragrant.
- Step 3: Add Carrots and Potatoes. Add the chopped carrots and potatoes, and cook for 5 minutes, until they start to soften.
- Step 4: Add Quinoa, Broth, and Tomatoes. Add the rinsed quinoa, vegetable broth, diced tomatoes, thyme, salt, and pepper. Stir to combine.
- Step 5: Bring to a Boil and Simmer. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, for 20-25 minutes, until the quinoa is tender.
- Step 6: Add Kale and Cook. Stir in the chopped kale and cook until wilted, about 5 minutes.
- Step 7: Serve and Enjoy. Serve hot, garnished with chopped fresh herbs, if desired.
- Step 8: Store Leftovers. Let the soup cool, then refrigerate or freeze for later use.
Recipe Notes
- Storage tip: Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for up to 3 months.
- Make ahead: Cook the soup up to a day in advance, then reheat and add the kale just before serving.
- Substitution: Swap the quinoa for brown rice or farro, if desired.
- Pro tip: Use fresh, high-quality ingredients for the best flavor and texture.
- Variation: Add cooked chicken or beans for added protein.
- Tips for meal prep: Divide the cooked soup into individual portions and refrigerate or freeze for easy lunches or dinners.
