Hearty Minestrone with Quinoa
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Total time: 50 minutes
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Serves 10
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7.7 grams of fibre per serving
This recipe may contain common and less common allergens, such as soy / dairy products / wheat / eggs / nuts / shellfish.
INGREDIENTS
2 tb - Vegetable oil
400g - Leek, raw, halved lengthwise, sliced inch wide
5 - Garlic cloves, thinly sliced
400g - Yellow squash, quartered lengthwise, thinly sliced
300g - Green beans, fresh
⅓ cup - Tomato paste, no added salt
2 cans - White beans, reduced sodium, rinsed and drained
4 cups - Vegetable broth
⅛ tsp - Salt
1 cup - Basil, fresh
½ cup - Quinoa, uncooked
1 cup - Water
UTENSILS
Non-stick saucepan, Pot, Chopping board, Knife
INSTRUCTIONS
1. In a large non-stick saucepan, heat the oil over medium-low heat. Add the leeks and garlic. Cook until the leeks are tender for 10 minutes.
2. Add the yellow squash and green beans. Sauté until the squash starts to soften for 15 minutes.
3. Stir in the tomato paste, white beans and broth. Bring to a simmer. Cover and cook until the green beans are tender for 15 minutes.
4. In a medium pot of boiling water, cook the quinoa for 10 to 12 minutes until the quinoa is tender and translucent. Remove the pot from the heat. Discard any excess water. Fluff the quinoa with a fork.
5. Stir the quinoa into the soup. Add in the salt and mix well. Sprinkle with the basil leaves.
6. Serve hot.
NUTRITION INFORMATION (PER SERVING)
1 serving = about 283g
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Energy (kcal)
204.0
Carbs (g)
24.7
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Proteins (g)
8.4
Fats (g)
7.5
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Fibre (g)
7.7
