Quinoa Minestrone Soup (Vegan)
This classic minestone soup has protein rich benefits of quinoa and loaded with hearty vegetables. It offers as a vegan option by garnishing with nutritional yeast.
Servings: 4
Calories: 246kcal
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
Calories: 246kcal | Carbohydrates: 38g | Protein: 6g | Fat: 9g | Saturated Fat: 1g | Sodium: 1050mg | Potassium: 718mg | Fiber: 5g | Sugar: 5g | Vitamin A: 6417IU | Vitamin C: 27mg | Calcium: 61mg | Iron: 2mg