Description
A healthy and hearty Italian Quinoa Soup packed with vegetables and protein-rich quinoa.
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 celery stalks, diced
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1/2 teaspoon red pepper flakes (optional)
- 1 can (14.5 ounces) diced tomatoes, undrained
- 4 cups vegetable broth
- 1 cup quinoa, rinsed
- 1 can (15 ounces) cannellini beans, drained and rinsed
- 2 cups fresh spinach, chopped
- Salt and pepper to taste
- Fresh parsley, chopped (for garnish)
- Grated Parmesan cheese (optional, for serving)
Instructions
- In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until translucent.
- Stir in the minced garlic, carrots, and celery. Cook for an additional 5 minutes until the vegetables begin to soften.
- Add the dried oregano, dried basil, and red pepper flakes (if using). Stir to combine and cook for 1 minute until fragrant.
- Pour in the diced tomatoes with their juices and the vegetable broth. Bring the mixture to a boil.
- Add the rinsed quinoa to the pot. Reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is cooked and the vegetables are tender.
- Stir in the cannellini beans and chopped spinach. Cook for an additional 5 minutes until the spinach is wilted.
- Season with salt and pepper to taste. Serve hot, garnished with fresh parsley and grated Parmesan cheese if desired.
Notes
- For added protein, consider adding cooked chicken or turkey to the soup.
- Feel free to swap out the spinach for kale or Swiss chard for a different flavor and texture.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 cup
- Calories: 210
- Sugar: 3g
- Sodium: 400mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 6g
- Protein: 9g
- Cholesterol: 0mg