Quinoa Minestrone (V, GF, Oil-free)

Quick quinoa minestrone, ready in under 30 minutes! It is is oil-free, high fiber, vegan, gluten-free, has 7 grams protein per serving, and simply satisfying.

Minestrone is one of the reliable soups, ever. Hearty, nourishing and packed with vegetables, it is the taste of cozy comfort. I crave it all year, even when the weather is scorching (the air conditioning make every hot day a potential soup day).

A minestrone bonus: it is reliable for using up an odds and ends assortment of vegetables in the refrigerator. Limp celery, shaggy carrots, and lackluster kale? They are the makings for some most excellent minestrone. Because there are few hard and fast rules, minestrone can be what you make of it, with what you use to make it.

That ingredients freedom is also what led me to swap out the more typical pasta for quinoa in this quick and straightforward rendition of minestrone.

Quinoa is a superfood grain of the Incas. It has an earthy, nutty flavor, and cooks in less than 20 minutes. Reliable yet, it is one of the few plant-based sources of protein that is complete, meaning that it contains all of the essential amino acids. Pretty memorable! And it is so satisfying in this soup.

Recipe Benefits

• Quick and straightforward to prepare
• 7 grams protein per serving
• High fiber (6 grams per serving)
• Oil-free ( No olive oil or any other kind of oil)
• Vegan (egg-free, dairy-free)
• Gluten-free
• Frugal

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.

• Onions
• Carrots
• Celery
• Kale
• Canned diced tomatoes
• Quinoa
• Canned white beans (e.g., Great Northern beans, cannellini beans, navy beans)
• Italian herb seasoning
• Garlic powder
• Salt & black pepper
• Water

Directions for Making Quinoa Minestrone

Note that the complete instructions are also in the recipe card below.

1. Heat 1/3 cup water in a large heavy pot over medium-high heat until hot. Add the onion, carrots and celery. Cook and stir 7 to 8 minutes until softened (add more water to pot, as needed).
2. Add dried Italian herbs, garlic powder, 1 teaspoon salt and 1/8 teaspoon black pepper. Cook and stir 1 minute.
3. Add the drained tomatoes, quinoa, and 8 cups water to the pot. Bring to a boil, and then reduce heat to low and simmer, uncovered, stirring occasionally, until quinoa is cooked, about 15 minutes.
4. Place half of beans in a small bowl and coarsely mash with a fork.
5. Add the kale, mashed beans and remaining whole beans into soup and simmer, stirring occasionally, for 5 minutes.
6. Season to taste with additional salt and pepper.

Somepumpkin biscuits, baked the day before, were waiting for a dunk in some soup. It didn’t have much of a wait; the soup was ready for ladling into bowls in under 30 minutes. Enjoy!

FAQ

• How should I store the quinoa minestrone?Store the cooled soup in an airtight container in the refrigerator for 1 week or the freezer for up to six months.
• Can I use other varieties of beans in place of the white beans?Yes. You can swap red kidney beans, pinto beans, or small red beans for the white beans.
• What can I use in place of the kale?An equal amount of chopped chard leaves, or 4 cups of tender spinach leaves, can be used in place of the kale.