This delicious, wholesome, and comfort soup has all the classic minestone goodness you want in a bowl! The flavourful vegetables throughout and herbs with the healthy choice of quinoa makes this a nutritious soup!
Minestrone soup is a classic Italian soup with a variety of vegetables and most often rice, pasta or both are added to this soup. Labelling it as a hearty, delicious and comfort soup!
I love soup in any form -clear broth, puree, veloute, creamy, bisque, and chowder and once the cooler months settle in, I have a pot of soup on the stove almost weekly. I love the feeling of comfort it gives, makes you feel all cozy inside and can’t forget to mention the endless options there are when it comes to making a good bowl of soup! This healthy hearty (vegan) soup has a lot of goodness in it. If you haven’t made a soup with quinoa before, I highly recommend it.
NUTRITIONAL BENEFITS
As we know, vegetables in general are so healthy for us and each offer so many nutritional benefits. In this recipe I have including a variety of vegetables. Starting with carrots, they are high in Vitamin A, beta carotene which is highly beneficial for our eyes, including our sight. High in calcium and Vit. K which strenghtens our bones. People tend to shy away from potatoes, but they are high potassium, Vit. C and Vit. B6 which are all important for heart health and a good source of fiber. Both onions and garlic are loaded with antioxidants, which lowers the risk of diseases including cancer. Spinach is similar to onions and garlic, in many ways. It helps to prevent cancer, anti-inflammatory properties, highly beneficial for bones, eyes and reduces hypertension.
Quinoa has so much goodness in it!! Starting with high in antioxidants, fiber, magnesium, B vitamins, iron, potassium, calcium, phosphorus, vitamin E and high in protein. This soup is perfect winter meal on it’s own as it is very satisfying and filling.
MAKING THIS SOUP IS SO EASY
Base is started with your chopped vegetables and you sauté for 5 minutes. Then stirring in the garlic, thyme, oregano, salt and red pepper flakes if using.
Liquids needed for this soup is tomatoes, and vegetable stock is then added with the quinoa. Then you simmer for 20 minutes, long enough for the vegetables to become tender and the quinoa is cooked
Garnish with fresh parsley or other options are avocado for added nutrition, or fresh herbs
INGREDIENTS AND SUGGESTIONS
Olive oil: use a extra virgin olive or a vegetable oil is optional
Vegetables needed onion, carrots, celery, potatoes (can leave the skins one since they are organic potatoes) garlic, crushed tomatoes, and spinach
Stock: I used a vegetable stock or water can be an option but the vegetable stock adds flavour; when I don’t have stock at home, I use a vegetable bouillon cubes
Seasonings: salt and pepper; red pepper flakes is optional for some heat
Herbs: dried thyme, oregano and fresh parsley
Quinoa: white, red or tri-colour is option
HOW TO MAKE THIS DELICIOUS SOUP
Prepare you ingredients and start by sautéing the onions, carrots, celery and potatoes in a large sauce pot or cast iron pot for about 5 minutes. You will see the vegetables starting to become tender.
Then add the garlic, seasonings, roasted crushed tomatoes, vegetable stock and quinoa. Allow it to simmer for about 20 minutes until the vegetables and quinoa are cooked. The final 5 minutes, stir in the spinach and parsley.
This soup should take on a thick texture but still have enough liquid that it resembles soup. I used vegetables that I had on hand for this soup, and I mentioned there are other options.
Quinoa was added to this soup as an alternative to the pasta or rice which is often added in this classic soup. It offers additional nutritional benefits to this recipe and if you love the flavour of quinoa, you will love this soup! A perfect fall/winter soup!
I garnished this delicious soup with additional parsley, fresh oregano, fresh thyme and freshly grated Parmesan cheese or nutrional yeast.
FAQ
Can I use different vegetables for this soup? Yes you can, however keep in mind the structure of the vegetables, will it be able to handle simmering in liquid for 20 minutes. Turnips, parsnips, sweet potato, red pepper or zucchini are good options. Keep in mind the length of time these vegetables need to cook. Zucchini requires less time compared to potatoes.
Do I have to use roasted crushed tomatoes? No, you can use regular canned crushed or diced tomatoes. Roasted tomatoes adds depth to the soup, but it isn’t necessary.
Can I used kale instead of spinach? Yes absolutely, and they both nutritious.
Can I substitute quinoa for pasta or rice? Yes, you can. I chose quinoa as a healthy option and what I really like about quinoa is it takes on the flavours with whatever you add it to and it is high in protein. Also, if you prefer not to add pasta or rice, replace it will chickpeas, or white navy beans for protein option.
Quinoa Minestrone Soup (Vegan)
Equipment
- Dutch oven or stock pot
Ingredients
- 2 tbsp extra virgin olive oil
- 1 medium onion, chopped
- 2 organic carrots, diced
- 1 organic celery rib, diced
- 2 medium organic potatoes, diced
- 2 cloves garlic, minced
- 1/2 tsp dried thyme (I used fresh thyme for garnishing)
- 1/2 tsp dried oregano (I used fresh oregano for garnishing)
- 1/2 tsp Himalayan salt
- pinch of red pepper flakes (optional)
- 1-14 oz can organic roasted crushed tomatoes
- 3 cups organic vegetable stock
- 1/2 cup quinoa
- 1 cup spinach, roughly chopped
- 2 tbsp parsley, chopped (extra for garnishing)
- Nutritional yeast or Parmesan cheese for garnishing
Instructions
- Heat olive or vegetables oil over medium heat, in a medium sauce pan or cast iron pot. Add onion, carrots, celery and potatoes and sauté for about 5 minutes. Stir in garlic, thyme, oregano, salt and red pepper flakes if using .
- Stir in the crushed tomatoes, vegetable stock and quinoa. Simmer for 20 minutes until vegetables are tender and quinoa is cooked.
- Stir in the chopped spinach and parsley and cook for another 5 minutes. Taste and season if necessary.
- Ladle into soup bowls and garnish with additional parsley or option is the add nutritional yeast or Parmesan cheese.
Nutrition
