Light and Lovely Minestrone
Pamela Durkin
This soul-satisfying soup features an epicurean twist on the classic minestrone—protein rich quinoa replaces traditional macaroni. Packed with fresh vegetables and flavourful basil, served with crusty artisanal bread, this soup is a meal in itself.
1 Tbsp (15 mL) extra-virgin olive oil
1 large onion, peeled and minced
2 garlic cloves, peeled and minced
6 cups (1.5 L) low-sodium chicken or veggie stock
3/4 cup (180 mL) dry white wine
1/2 cup (125 mL) quinoa, well rinsed
1 1/2 cups (350 mL) green beans, trimmed and cut into 1 in (2.5 cm) lengths
2 cups (500 mL) canned white beans, drained and rinsed
2 large carrots, chopped
2 stalks celery, chopped
1/2 cup (125 mL) frozen petite peas
2 large ripe tomatoes, chopped
3 Tbsp (45 mL) chopped fresh basil
Freshly ground black pepper, to taste
Parmesan cheese, for garnish
In large Dutch oven or stockpot, heat olive oil over medium heat. Add onion and sauté until softened. Add garlic and cook for 1 minute more.
When garlic is fragrant, add stock, bringing it to a boil. When stock is boiling, lower heat to allow mixture to come to a simmer. Next add wine, quinoa, beans, and other vegetables and continue to simmer (covered) for 15 minutes.
Add fresh basil and ground black pepper, and cook for a further 5 minutes.
Ladle into bowls and serve with grated Parmesan cheese and crusty gluten-free or whole grain buns.
Serves 6.
Each serving contains: 314 calories; 16 g protein; 7 g total fat (1 g sat. fat, 0 g trans fat); 44 g total carbohydrates (9 g sugars, 8 g fibre); 394 mg sodium
source: "Legume Love", alive #388, February 2015
