Veggie Quinoa Bean Soup 🌱🍲

• Avocado oil spray
• 1 red onion, chopped
• 3 celery stalks, chopped
• 1 small zucchini, chopped
• 1 small yellow squash, chopped 
• 1 green bell pepper, chopped
• 2 carrots, peeled and chopped
• 2 tbsp. crushed garlic
• 1 - 28 oz. can petite diced tomatoes
• 1 cup dry quinoa, rinsed 
• 6 cups reduced sodium vegetable broth
• 1 tsp. salt
• 1/2 tsp. dried thyme
• 1 tsp. Italian seasoning
• 2 bay leaves
• 1/2 tsp. crushed red pepper
• freshly ground black pepper
• 1 - 15.5 oz. can white beans, rinsed and drained
• 1 cup fresh kale, chopped, thick stems removed

Heat a soup pot over medium heat and generously spray with avocado oil spray.  Add the onion, celery, zucchini, squash, bell pepper and carrots to the pot. 

Cook, stirring occasionally, until onion becomes translucent and other veggies are softened, about 5 minutes.  Add the garlic to the pot and cook for another minute, stirring continuously to avoid the garlic from burning.  Pour in the tomatoes and stir to combine.  Season with salt, thyme, Italian seasoning, bay leaves and crushed red pepper.  Generously season with freshly ground black pepper. Bring to a simmer and allow to simmer for 4-5 minutes.

Add the quinoa to the pot and pour in the broth.    Bring the soup to a boil, then reduce heat to a simmer and cover.  Let simmer covered for 25 minutes.

Remove lid and add the beans and chopped kale.  Allow to continue to simmer, uncovered, for 10
minutes.

Yields 6 servings, 2 1/3 cup each:  253 calories, 3 grams fat, 11 grams protein, 41 net carbs.  ENJOY!