Name: Instant Pot Vegan Quinoa and Kale Minestrone Soup
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Ingredients: 1 tablespoon olive oil; 1 medium onion, diced; 2 cloves garlic, minced; 2 medium carrots, diced; 2 stalks celery, diced; 1 medium zucchini, diced; 1 red bell pepper, diced; 1 cup kale, torn into bite-sized pieces; 1 cup quinoa, rinsed; 14 ounces canned diced tomatoes; 4 cups vegetable broth; 1 teaspoon dried Italian herbs; 1 teaspoon salt (or to taste); 1/2 teaspoon black pepper; 15 ounces canned cannellini beans, drained and rinsed; 1 juice of lemon (optional); for garnish fresh parsley (optional)

Cooking at home used to take forever, but now with my Instant Pot it’s much faster and easier, its like a pressure cooker, slow cooker, rice cooker and more all in one so you dont need a bunch of pots and pans. One dish that works great in it is a vegan Quinoa and Kale Minestrone Soup—it’s warm, filling, and simple to make.

Vegan soup dont just taste good, it also comes packed with health perks. It’s low in calories and full of nutrients that help you stay healthy. When you add quinoa, kale, and colorful veggies, it turns into a real nutrition powerhouse. Quinoa gives a nice texture and is a complete protein, while kale adds vitamins and minerals you really need.

Below you’ll find a simple recipe for Instant Pot Vegan Quinoa and Kale Minestrone Soup, with step-by-step directions and a few tips on how you can change it up. You’ll learn about the main ingredients, why they’re good for you, and how quick it is to make—even if you’re just starting out in the kitchen, you’ll see that plant-based cooking can be fun and tasty.

What is Minestrone Soup?

Minestrone soup is a thick Italian stew-like dish that’s loaded with veggies, beans, and often pasta or rice. It goes way back to ancient Roman times when people made it with whatever they had on hand. Over the years it’s changed a bit here and there, depending on the region and what veggies were in season.

Typical ingredients include tomatoes, carrots, zucchini, beans, and a mix of herbs. The cool thing about minestrone is you can swap stuff in and out based on what you like or what you have. Classic versions sometimes use meat or chicken broth, but a vegan minestrone skips all that and still tastes amazing while giving you plenty of health benefits.

A vegan version not only fits ethical or dietary choices but also boosts the soup’s nutrition. With veggies, legumes, and grains, each bowl is loaded with fiber, vitamins, and minerals, so you feel full and satisfied without feeling heavy.

Why Choose Instant Pot for Cooking Soup?

The Instant Pot really changes how you make soup. First, it saves tons of time. Traditional soups might need hours of simmering, but the Instant Pot can do it in minutes. Second, its pressure cooking feature locks in flavors, so everything tastes richer and more blended together. And because it’s sealed, you lose less nutrients than when you boil or simmer on the stove.

Another great thing is its multi-function design. You can sauté, slow cook, or cook rice in the same pot without switching gadgets. The controls are pretty simple, so even if you’re new to cooking you wont get overwhelmed. Plus the safety features give you peace of mind when you’re cooking under pressure.

Health Benefits of Quinoa and Kale

Quinoa is often called a superfood because it’s a complete protein, meaning it has all nine essential amino acids your body needs. It’s also gluten-free, so it works if you’re avoiding gluten. Quinoa’s high fiber content helps your digestion and keeps you feeling full, which is great if you’re watching your weight.

Kale on the other hand is super dense with nutrients. This leafy green is loaded with vitamins A, C, and K, plus minerals like calcium and potassium. Kale also has antioxidants that help fight oxidative stress. Eating kale can help lower cholesterol, support a healthy heart, and reduce inflammation.

Put quinoa and kale together in a soup and they boost each other’s benefits. The soup is easy to digest, helps your body absorb nutrients, and keeps you hydrated—so you stay full and energized without feeling bloated.

Key Ingredients for Instant Pot Vegan Quinoa and Kale Minestrone Soup

For a hearty and nutritious soup, you’ll need these essentials:

Quinoa: 1 cup – A complete protein and gluten-free grain.
Kale: 2 cups, chopped – Nutrient-dense leafy green.
Vegetable broth: 4 cups – The flavorful liquid base.
Carrots: 1 cup, diced – Adds some sweetness and color.
Celery: 1 cup, diced – Gives a nice crunch.
Onion: 1 cup, chopped – Provides a savory flavor.
Garlic: 3 cloves, minced – Brings extra aroma.
Canned tomatoes: 1 can, diced – Adds acidity and depth.
Olive oil: 2 tablespoons – A healthy fat for sauteing.
Herbs: basil, oregano, thyme – For that extra flavor punch.
Salt and pepper: to taste – Don’t skip these.

Optional add-ins:

Beans: canned or cooked – for more protein and fiber.
Extra veggies: zucchini or bell peppers – to mix things up.
Spices: red pepper flakes – if you like some heat.

Detailed Recipe for Instant Pot Vegan Quinoa and Kale Minestrone Soup

Ingredients

1 cup quinoa
2 cups kale, chopped
4 cups vegetable broth
1 cup carrots, diced
1 cup celery, diced
1 cup onion, chopped
3 cloves garlic, minced
1 can diced tomatoes
2 tablespoons olive oil
Herbs: basil, oregano, thyme
Salt and pepper to taste

Directions

Prep the ingredients: Wash and chop all the veggies and measure out the quinoa and broth.
Sauté: Turn Instant Pot to sauté mode. Add olive oil and onion, cook until it gets soft. Then add garlic, carrots, and celery, sauté for a couple minutes.
Add the rest: Pour in the vegetable broth and diced tomatoes. Stir in quinoa, kale, herbs, and season with salt and pepper.
Pressure cook: Close the lid, set to high pressure for 10 minutes.
Release: Let it naturally release pressure for about 10 minutes, then quick-release any leftover.
Serve: Give it a good stir, taste and adjust seasoning if needed, then ladle into bowls.

Cooking Tips

Storage: Keep leftovers in an airtight container in the fridge, they last about 4–5 days.
Freezing: Let the soup cool completely before putting it in freezer-safe containers.
Variations: Swap quinoa for brown rice or add more beans and spices to suit your taste.

Serving Suggestions

Top your soup with a sprinkle of nutritional yeast for a cheesy flavor, fresh herbs for brightness, or avocado slices for creaminess. It goes great with crusty bread or a simple green salad. This soup is also perfect for meal prep because you can reheat it all week long.

Reader Engagement Section

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FAQs About Instant Pot Vegan Quinoa and Kale Minestrone Soup

What is the cooking time for this soup in an Instant Pot?

The total time, including prep and pressure release, is about 30 minutes, but it only cooks under pressure for 10 minutes.

Can I make substitutions for the quinoa or kale?

Yes, you can swap quinoa for brown rice or another grain, and replace kale with spinach or Swiss chard.

Is this soup gluten-free?

All the ingredients in this recipe are gluten-free, so it’s safe for anyone avoiding gluten.

How long does the minestrone soup last in the fridge?

The soup will last up to 5 days in the refrigerator if stored in an airtight container.

Can I add more vegetables or beans to this recipe?

Absolutely! Feel free to toss in extra veggies like zucchini or bell peppers and any beans you like.

What spices can I add to enhance the flavor?

Try cumin, smoked paprika, or an Italian seasoning blend to boost the flavor profile.