Saturday 25 November 2017

Quinoa soup with red beans and kale

Quinoa soup with red beans and kale

Amy Ruth Finegold

This is a great take on a Southern Cajun soup, using the superfoods kale and quinoa. I prefer kale to be wilted as I find it easier to digest. Taking the step to purée some of the beans and stock is necessary to get the perfect consistency but on a busy school night, I always substitute kidney beans from a jar.

Serves 4-6


175g dried red kidney beans

1 onion, chopped

1 green pepper, chopped

2 celery stalks, chopped

2 tbsp olive oil

2 garlic cloves, finely chopped

300ml vegetable stock

750ml water

160g quinoa

2 tsp dried oregano

A pinch of cayenne pepper

2 tsp paprika

100g kale

Sea salt and freshly ground black pepper, to taste


Put the dry red kidney beans in a bowl and soak in water overnight. When you are ready to make the soup, drain and set aside.

In a large saucepan or pot, heat the onion, green pepper and celery in oil over a medium heat. Cook for about three minutes or until the onion is translucent. Then add the garlic, stir, and cook for another minute. Put the drained red kidney beans into the pan with the vegetable stock and water. Bring the liquid to a boil then reduce the heat, cover and simmer until the beans are tender. This usually takes around 50 minutes.

Remove 500ml of the stock and two teaspoons of the beans and purée in a food processor. Then return the thickened purée to the pan.

Now add the quinoa, herbs and spices. Return to the boil, then reduce the heat, cover and simmer for 15 minutes. Meanwhile, prepare the kale.

Wash the kale in cold water. Trim the stems and roughly chop the leaves. After the quinoa has been cooking for 15 minutes, add the kale. Cover and continue to cook for another eight minutes, until the quinoa is fully cooked.

Add salt and pepper to taste and serve immediately.

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