One Pot Quinoa and Kale Soup

Kale and quinoa soup

This is a thick, filling soup. Just right for cool evenings or rainy day lunches.


2 onions – chopped
2 cloves garlic – minced
2 stalks celery – washed and chopped
2 tbsp olive oil
1lb mushrooms, wiped clean and diced
¼lb Portabella mushrooms, wiped clean and diced.
10 cups hot water
1 cup quinoa
1/3 cup pearl or pot barley
1/3 cup red lentils – rinsed and picked over.
3 medium carrots, washed and diced
5 tbsp tamari sauce – tamari is thicker than soy sauce and contains little to no gluten. You could substitute normal soy sauce if you wish.
4 tbsp tomato paste
2 tsp died dill weed or 2 tbsp fresh
¼ cup fresh parsley – washed and chopped
4 cups fresh kale – washed, tough ends of stalks removed, coarsely chopped
Salt and pepper to taste


Choose a heavy-based cooking pot large enough for all of the ingredients.

Please note, if using fresh dill, add it at the same time as the parsley and kale.

Add onions, garlic and celery to the oil in the pot and cook over low-medium heat until the onions become translucent but not brown. About 10–15 minutes. Stir in all of the mushrooms and cook for another 5 minutes. Stirring to make sure nothing sticks to the pot.

In the meantime, dissolve the soy cubes in the hot water. Add the hot water, tamari, quinoa, lentils, barley and carrots to the pot and bring to a boil over high heat. Reduce the heat and add the dried dill, if applicable.

Simmer for one hour, stirring occasionally.

After one hour, add the parsley, kale (and fresh dill, if applicable). Stir and simmer for a further 10 minutes. Season to taste.

You can add more liquid during the simmering to adjust the thickness of the soup.

Serve hot with fresh crusty bread.


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