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Italian Quinoa Soup: Discover This Healthy Recipe!

A healthy and hearty Italian Quinoa Soup packed with vegetables and protein-rich quinoa.
Print Recipe
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 servings
Course: Soup
Cuisine: Italian
Calories: 210
Ingredients Method Nutrition Notes

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

Method
 

  1. In a large pot, heat the olive oil over medium heat. Add the diced onion and sauté for about 5 minutes until translucent.
  2. Stir in the minced garlic, carrots, and celery. Cook for an additional 5 minutes until the vegetables begin to soften.
  3. Add the dried oregano, dried basil, and red pepper flakes (if using). Stir to combine and cook for 1 minute until fragrant.
  4. Pour in the diced tomatoes with their juices and the vegetable broth. Bring the mixture to a boil.
  5. 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.
  6. Stir in the cannellini beans and chopped spinach. Cook for an additional 5 minutes until the spinach is wilted.
  7. Season with salt and pepper to taste. Serve hot, garnished with fresh parsley and grated Parmesan cheese if desired.

Nutrition

Serving: 1cupCalories: 210kcalCarbohydrates: 30gProtein: 9gFat: 6gSaturated Fat: 1gPolyunsaturated Fat: 5gSodium: 400mgFiber: 6gSugar: 3g

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.

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