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.

You might also be interested in

6 delicious and healthy soups

6 delicious and healthy soups

6 delicious and healthy soups

These healthy soup recipes are packed full of goodness but they also pack a punch when it comes to flavour....

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Heart Healthy Dinner Plan

Sign up now and discover delicious, easy to follow dinner recipes. Plus shopping lists, tips and other helpful information to make healthy eating easy. ...

Almond & oat crusted salmon with vegetable kebabs

Almond & oat crusted salmon with vegetable kebabs

Almond & oat crusted salmon with vegetable kebabs

30 minutes

Asian recipes

Asian recipes

Asian recipes

Find heart healthy Asian recipes....

9 winter recipes that’ll keep you warm

9 winter recipes that’ll keep you warm

9 winter recipes that’ll keep you warm

These recipes prove that comfort food doesn't have to be bad for you....

test page

test page

test page

test page...

Anzac pancakes with fruit topping

Anzac pancakes with fruit topping

Anzac pancakes with fruit topping

20 minutes
Serves 4 (3 per serve)

Baking recipes

Baking recipes

Baking recipes

Find heart healthy baking recipes ...

Six recipes for an eggcellent heart healthy Easter

Six recipes for an eggcellent heart healthy Easter

Six recipes for an eggcellent heart healthy Easter

Apple & cinnamon crepes served with Greek yoghurt

Apple & cinnamon crepes served with Greek yoghurt

Apple & cinnamon crepes served with Greek yoghurt

15-20 minutes
Serves 4

Support for young adults: Online events

Support for young adults: Online events

Support for young adults: Online events

A series of virtual events for young adults on managing emotional wellbeing. ...

Personal Walking Plan

Personal Walking Plan

Personal Walking Plan

Feel healthier and happier in six weeks with a free Personal Walking Plan...

Heart Health Check Toolkit

Heart Health Check Toolkit

Aboriginal heart health

Aboriginal heart health

Aboriginal heart health

Visit the St Vincents Hospital NSW and Heart Foundation Aboriginal heart health website for more information...

Trek for Australian Hearts

Trek for Australian Hearts

Trek for Australian Hearts

Join the Heart Foundation in South Australia for the journey of a lifetime, trekking the ancient Flinders Ranges to help save Australian hearts....

Are you at risk of heart disease?

Are you at risk of heart disease?

Are you at risk of heart disease?

There is no single cause for any one heart condition, but there are risk factors that increase your chance of developing one. ...

Support us and help save Australian hearts

Support us and help save Australian hearts

Support us and help save Australian hearts

Join the fight against Australia’s biggest killer by supporting the Heart Foundation.  ...

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation Recovery Support and Resources

Heart Foundation programs and resources to support your recovery....

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join our community of fundraisers who are committed to taking action to fight heart disease....

Heart Week

Heart Week

Heart Week

May 3 – 9, 2021...

The Heart Failure Toolkit

The Heart Failure Toolkit

The Toolkit provides health services with a targeted approach to addressing readmission rates and decreasing variation in care....

Driving and travelling after a heart attack

Driving and travelling after a heart attack

Driving and travelling after a heart attack

Explore our guide for driving and heart attack recovery. ...

How your heart works

How your heart works

How your heart works

Your heart is a muscle that pumps blood to all parts of your body. The blood gives your body the oxygen and nourishment it needs to work properly. ...

Breakfast recipes

Breakfast recipes

Breakfast recipes

Heart healthy breakfasts to start your day right...

Australian Chronic Disease Prevention Alliance

Australian Chronic Disease Prevention Alliance

Alliance with chronic disease prevention stakeholders...

Our history

Our history

Our history

For more than 60 years the Heart Foundation has been helping improve heart health across the nation....

Q&A with Dr Jessica Orchard

Q&A with Dr Jessica Orchard

Q&A with Dr Jessica Orchard

Cardiac screening of athletes: disparities and differences in electrocardiogram (ECG) interpretation criteria in under-represented populations...

Heart health submissions to Government

Heart health submissions to Government

Every day we are lobbying government and industry to improve heart health....

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Heart Foundation supports Wollongong City Council’s draft 10-year cycling strategy

Media Release - 30 June 2020 ...

Heart procedures and devices

Heart procedures and devices

Heart procedures and devices

If you have a heart condition, your doctor may recommend treatment or procedures...

Supporting Young Hearts Podcast

Supporting Young Hearts Podcast

Supporting Young Hearts Podcast

Supporting Young Hearts is a six-episode series interviewing young people with lived experience of heart conditions and talking through advice for supporting emotional health and well-being....

CVD risk assessment for Aboriginal and Torres Strait Islander adults

CVD risk assessment for Aboriginal and Torres Strait Islander adults

This consensus statement contains recommendations for assessing CVD risk in Aboriginal and Torres Strait Islander adults aged under 35....

Dairy and your heart health

Dairy and your heart health

Dairy and your heart health

Not all dairy products are equal. Discover different types of dairy foods and their impact on heart health....

Heart Foundation Tick

Heart Foundation Tick

Heart Foundation Tick

The Tick Program has made a substantial contribution to the health of Australians over the past 26 years....

Heart stories

Heart stories

Heart stories

Stories of hope from Australian men and women fighting heart disease....

Absolute CVD risk assessment resources

Absolute CVD risk assessment resources

Resources and clinical information for health professionals...

Join Kate in making a difference to future generations

Join Kate in making a difference to future generations

Join Kate in making a difference to future generations

Kate wanted to find a way she could make a difference to future generations...

Types of physical activity

Types of physical activity

Types of physical activity

Nine out of 10 Australians could reduce the risk of heart disease by walking as little as 15 minutes more each day....

Asian recipes

Asian recipes

Asian recipes

Find heart healthy Asian recipes....

Aboriginal and Torres Strait Islander Training Centre

Aboriginal and Torres Strait Islander Training Centre

Training to support identification of Aboriginal and Torres Strait Islander patients, in line with standard practice....