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Light and Lovely Minestrone


    Light and Lovely Minestrone

    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


    Light and Lovely Minestrone




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    Yogurt Marinated Chicken with Lemon and Cilantro

    Yogurt Marinated Chicken with Lemon and Cilantro

    Yogurt completely transforms the texture of these chicken thighs, making them tender and flavourful with bright notes of lemon and cilantro. Ideal for a day trip, these can be marinated in the morning and cooked in the evening, but they also work well when cooked in advance and packed for a picnic to be eaten cold. Marinade mentions Marinate chicken thighs for anywhere between 4 and 24 hours. Discard excess marinade that has been in contact with raw chicken. It should not be consumed uncooked.