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–+ servings

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.
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 4
Course: Soup
Calories: 246
Ingredients Equipment Method Nutrition

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

Equipment

  • Dutch oven or stock pot

Method
 

  1. 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 .
  2. Stir in the crushed tomatoes, vegetable stock and quinoa. Simmer for 20 minutes until vegetables are tender and quinoa is cooked.
  3. Stir in the chopped spinach and parsley and cook for another 5 minutes. Taste and season if necessary.
  4. Ladle into soup bowls and garnish with additional parsley or option is the add nutritional yeast or Parmesan cheese.  

Nutrition

Calories: 246kcalCarbohydrates: 38gProtein: 6gFat: 9gSaturated Fat: 1gSodium: 1050mgPotassium: 718mgFiber: 5gSugar: 5gVitamin A: 6417IUVitamin C: 27mgCalcium: 61mgIron: 2mg

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