Minestrone Soup with Quinoa

A vegetarian soup that is packed with tons of flavor! It uses frozen veggies in addition to fresh to increase convenience and get dinner on the table quicker. 

Soups season is on the way!!!

Whether it is officially soup season or not we can still be prepared, right?!! Lately we have been having cool mornings, hot afternoons, and chilly evenings. And that’s enough for me to start thinking about soups for dinner.

I am totally into testing out new soups for the season and freezing the extras right now. Besides, a healthy soup for dinner is the way to go during the cold winter months when I feel like doing nothing past 6pm when it is already pitch black outside. I don’t feel so sluggish after a healthy bowl of soup and yet it is still comforting after shivering all day long. The cold and I don’t always get along very well.

I really love the way this soup is prepared too because although I chop up the ingredients for the mirepoix (combination of onions, carrots, and celery), I use frozen veggies when it’s time to add more to the pot. It’s less hassle and more convenient!

Also, I added quinoa rather than pasta to this minestrone recipe. It stays gluten-free, adds protein, and is totally delicious that way! A complete win-win in my book!

I also prefer adding kale to this minestrone over spinach. This is my personal opinion, but I feel kale holds up better in a soup even when eating it for leftovers. Plus as I’m sure you already know, kale is just a nutrient powerhouse. It’s packed with Vitamins K, A, and C.

This soup is what I love to call a nutrient dense meal as opposed to energy dense. It only contains 330 Calories per 2 cups but is packed with nutrients.

Ingredients

Yellow Onion
Carrots
Celery
Mixed Frozen Veggies
Dried Thyme
Fresh Basil
Canned Diced Tomatoes
Tomato Paste
Vegetable Broth
Olive Oil
Salt/Pepper
Red Pepper Flakes
Kale
Great Northern Beans
Quinoa

Minestrone Soup with Quinoa

Megan

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Prep Time 15 minutes mins

Cook Time 55 minutes mins

Total Time 1 hour hr 10 minutes mins

Course Soup

Cuisine Dairy Free, Gluten Free

Servings 10 cups

Ingredients

  

• 2 tablespoons extra virgin olive oil
• 1 medium onion chopped
• 2 carrots sliced
• 2 ribs celery diced
• 2 cups mixed frozen veggies including corn, peas, green beans Or you could use some freshly chopped potatoes, zucchini, or squash
• 1/2 teaspoon dried thyme
• 5 fresh basil leaves finely chopped
• 28 oz can diced tomatoes
• 1/4 cup tomato paste
• 3-15 oz cans vegetable broth
• 3/4 teaspoon Kosher salt divided
• 1/2 teaspoon black pepper divided
• 1/8 teaspoon red pepper flakes
• 2 cups chopped fresh kale
• 1 can Great Northern beans rinsed and drained
• 1 cup uncooked quinoa
• Optional toppings: Parmesan cheese
• Serve with toasted crusty bread like

Instructions

 

Mirepoix

• In a large pot or dutch oven, heat olive oil over medium heat.
• Add chopped onions, carrots, and celery and cook, stirring occasionally, for 7-8 minutes or until onion has softened.

Add Frozen Veggies, Seasonings, and Broth

• Add the frozen veggies, dried thyme, and basil leaves and stir in. Cook for another 2 minutes or so.
• Now add the diced tomatoes, tomato paste, vegetable broth, 1/2 teaspoon salt, 1/4 teaspoon black pepper, and red pepper flakes.
• Stir mixture together well.
• Increase heat to medium high and bring pot to a boil. Reduce heat to a simmer and let cook for 15 minutes.

Add Kale, Beans, Quinoa & Simmer

• Meanwhile, chop up the kale and set aside. Once the mixture has simmered for 15 minutes, add the kale, beans, and quinoa to the pot. Keep the pot at a simmer and cook for 20 minutes or until quinoa is cooked.
• Sprinkle 1/4 teaspoon salt and 1/8-1/4 teaspoon black pepper.
• Serve with grated shredded Parmesan cheese on top if desired and toasted crusty bread on the side.

Notes

To keep recipe vegan, omit Parmesan cheese or use vegan cheese.

To keep recipe gluten free, use a gluten free bread on the side or omit.

For the bread, I like using a sourdough or ciabatta bread. I brush olive oil on slices, sprinkle with Parmesan cheese and some fresh ground black pepper. Broil on high for 2-4 minutes.

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