Quinoa Minestrone (Oil-free, V, GF)
Quick quinoa minestrone, ready in under 30 minutes! It is is oil-free, high fiber, vegan, gluten-free, has 7 grams protein per serving, and simply delicious.
Servings: 4 servings
Ingredients
- 1 medium-large onion (chopped, about 1.5 cups)
- 2 medium-large carrots (peeled and chopped, about 1.5 cups)
- 2 stalks celery (chopped, about 1.5 cups)
- 1.5 tablespoons Italian herb seasoning
- 1 tablespoon garlic powder
- salt & black pepper
- 1 28 ounce can diced tomatoes (drained)
- 2/3 cup quinoa (uncooked)
- 8 cups water
- 1 15 ounce can white beans (rinsed and drained)
- 3 cups chopped kale
Instructions
- Heat 1/3 cup water in a large heavy pot over medium-high heat until hot. Add the onion, carrots and celery. Cook and stir 7 to 8 minutes until softened (add more water to pot, as needed).
- Add dried Italian herbs, garlic powder, 1 teaspoon salt and 1/8 teaspoon black pepper. Cook and stir 1 minute.
- Add the drained tomatoes, quinoa, and 8 cups water to the pot. Bring to a boil, and then reduce heat to low and simmer, uncovered, stirring occasionally, until quinoa is cooked, about 15 minutes.
- Place half of beans in a small bowl and coarsely mash with a fork.
- Add the kale, mashed beans and remaining whole beans into soup and simmer, stirring occasionally, for 5 minutes.
- Season to taste with additional salt and pepper.
Notes
Storage: Store the cooled soup in an airtight container in the refrigerator for 1 week or the freezer for up to six months.
Nutrition
Serving: 2cups | Calories: 174kcal | Carbohydrates: 34g | Protein: 7g | Fat: 2g | Saturated Fat: 0.3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 342mg | Potassium: 756mg | Fiber: 6g | Sugar: 8g | Vitamin A: 6914IU | Vitamin C: 37mg | Calcium: 148mg | Iron: 4mg