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Light and Lovely Minestrone

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    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.

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    1 Tbsp (15 mL) extra-virgin olive oil1 large onion, peeled and minced2 garlic cloves, peeled and minced6 cups (1.5 L) low-sodium chicken or veggie stock3/4 cup (180 mL) dry white wine1/2 cup (125 mL) quinoa, well rinsed1 1/2 cups (350 mL) green beans, trimmed and cut into 1 in (2.5 cm) lengths2 cups (500 mL) canned white beans, drained and rinsed2 large carrots, chopped2 stalks celery, chopped1/2 cup (125 mL) frozen petite peas2 large ripe tomatoes, chopped3 Tbsp (45 mL) chopped fresh basilFreshly ground black pepper, to tasteParmesan 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

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    Light and Lovely Minestrone

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