Homemade vegetable broth is the best option for minimizing the sodium content in this delicate, flavourful soup. However, if you prefer to use store-bought broth, choose organic, which is lower in sodium.

Portion size:  4 servings


  •  2 teaspoons olive oil
  •  1 onion diced
  •  2 cloves garlic minced
  •  1 cup thinly sliced cremini mushrooms (about 115 g)
  •  1 sweet potato (about 340 g) peeled and diced
  •  2 cups homemade vegetable broth or organic vegetable broth
  •  1/2 cup quinoa
  •  1/2 teaspoon pepper
  •  1/4 teaspoon salt
  •  2 cups stemmed kale thinly sliced
  •  1 tablespoon red wine vinegar


  1. In large saucepan, heat oil over medium heat; cook onion and garlic, stirring occasionally, until softened, about 5 minutes. Add mushrooms; cook, stirring occasionally, until beginning to soften, about 4 minutes.
  2. Stir in sweet potato, 3 cups water, broth, quinoa, pepper and salt; bring to boil. Reduce heat to medium; cook until quinoa is tender, 10 to 12 minutes.
  3. Stir in kale; cook until tender, about 4 minutes. Stir in vinegar.

Credits:  Canadian Living Magazine: November 2013