Warming Winter Bone-Healthy Soup
Amazing ABH Intern Elaine Guan spied this yummy recipe so we had to share…
Kale, Quinoa and White Bean Soup
Adapted from The Simple Veganista
1 tbls olive oil
½ cup dried quinoa
1 onion, diced
2 cans (15 oz.) white beans, rinsed
2 large carrots, diced
1 can (14 oz) diced tomatoes, w/ juices
2 large celery stalks, chopped (leaves ok)
7 – 8 cups vegetable broth**
3 garlic cloves, minced
1 pkg (5 oz.) baby kale or 1 sm bunch***
1 ½ tsp herbs de Provence or thyme
Mineral sea salt & fresh cracked pepper
½ tsp lavender, optional if only using thyme
Pinch of red pepper flakes, optional
In a large pot or stock pot, heat oil over medium heat, add onion and sauté for 5 minutes, until translucent. Add in garlic, celery, carrots and herbs/spices, cook another 2 minutes or so. Add in the quinoa, beans, tomatoes and vegetable broth, bring to a boil, cover, turn heat to low and simmer for 25 minutes. Add in kale and keep on low heat, stirring occasionally, until kale wilts (baby kale will wilt faster than a typical bunch of kale).
Serve with crusty bread and a light dusting of almond parmesan (see below).
Serves 4 – 6
*Use cannellini, great northern, navy beans or chickpeas and read the label for one with the most calcium. If using freshly made beans from scratch, use about 3 – 3 ½ cups
**Non-vegans can use bone broth for added nutrients
***If using a bunch of kale, remove the center stem and julienne or roughly chop the leaves.
Approx. Nutrition Facts based on 4 servings (amount per serving): Cal: 299 Fat: 5.9 g Carb: 51 g Fiber: 11.8 g Protein: 14.1 g Vitamin A: 57% Calcium: 22% Iron/Magnesium/Potassium: 34% ea Phosphorus: 39% vitamin K: 347% and lots of Vitamin Bs
1 cup raw almonds (either with skins or without)
1 teaspoon garlic powder
2 tablespoons nutritional yeast
½ teaspoon or so mineral salt
Place all ingredients in food processor/blender and process until your desired consistency. Add more nutritional yeast, garlic powder and salt to taste. That’s it… it’s ready to sprinkle on soups, pastas, salads, pizza, even sandwiches may benefit from a sprinkle or two!
Store in an air tight container in the fridge or pantry, will last up to a couple months if you have it around that long. Will last longer in the fridge.
Nutrition: A little more calcium and a whole host of vitamin Bs for your day
Melissa Ford Cox is an American Bone Health Peer Educator. She is a nutrition educator and health coach with a Master’s Degree in Applied Nutrition. Before getting her MA, she worked in marketing and communications industries. She is passionate about bone health because people can make a big difference every day by what they eat and how they play.