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Minestrone and quinoa soup
heartfoundation.org.au|Helpline 13 11 12

Minestrone and quinoa soup

30 minutes (10 - 15 minutes)
Serves 4
  • 2 tablespoons olive oil
  • 1 small leek, trimmed, finely diced
  • 2 sticks celery, trimmed, diced
  • 1 medium carrot, peeled, diced
  • 2 cloves garlic, peeled, finely diced
  • 1/2 teaspoon dried basil
  • 1/2 teaspoon dried oregano
  • 4 medium sized tomatoes, roughly chopped
  • 300g canned no added salt cannellini beans, drained, rinsed
  • 300g canned no added salt red kidney beans, drained, rinsed
  • 1/2 cup white quinoa
  • 300mL reduced salt vegetable stock (*see tip)
  • 700mL water
  • 2 large handfuls kale, roughly chopped
  1. Place a large pot over medium heat and spray with olive oil. Cook leek, celery, carrot and garlic and cook for 1-2 minutes, or until just softened. Add the dried herbs to the pot and cook for another 1-2 minutes until fragrant.
  2. Add tomatoes, cannellini and red kidney beans, quinoa, vegetable stock and water to the pot and bring to the boil. Reduce heat and simmer, partially covered, for 20-25 minutes or until quinoa is cooked through and soup has thickened. Stir through kale.
  3. Divide the soup between 4 bowls and serve with cracked pepper.

Tip

  • Check out Heart Foundation ‘Basic’ Recipe for Homemade Vegetable Stock.

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