I am
Show me:
Show me:
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*
  • 700mL water
  • 2 large handfuls kale, roughly chopped
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.

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.

Divide the soup between 4 bowls and serve with cracked pepper.

WHAT NEXT?

Healthy chicken fajitas

Healthy chicken fajitas

20 minutes
Serves 4

Kale, tomato & butter bean salad

Kale, tomato & butter bean salad

20 - 25 minutes
Serves 4

Kid-friendly lentil stew

Kid-friendly lentil stew

30 minutes
Serves 4

Lamb moussaka

Lamb moussaka

30-35 minutes
Serves 4

Lemon and oregano baked fish served with Mediterranean vegetables

Lemon and oregano baked fish served with Mediterranean vegetables

15 minutes
Serves 4

Lemon herb salad dressing

Lemon herb salad dressing

5 minutes
Serves 170ml

Lemon oregano lamb with a kale buttermilk dressing

Lemon oregano lamb with a kale buttermilk dressing

10 - 12 minutes
Serves 4

Lemony green salad with radicchio & pepitas

Lemony green salad with radicchio & pepitas

5 - 8 minutes
Serves 4

Meatloaf

Meatloaf

40-50 minutes
Serves 6

Mediterranean tomato fish bake

Mediterranean tomato fish bake

15 - 20 minutes

Mexican chicken tacos with chop salad and avocado dressing

Mexican chicken tacos with chop salad and avocado dressing

15 minutes
Serves 4

Middle Eastern style lamb with ancient grain salad

Middle Eastern style lamb with ancient grain salad

40 - 50 minutes
Serves 2

Mini berry and yoghurt pavlova

Mini berry and yoghurt pavlova

30 minutes
Serves 6

Moroccan chickpea tagine

Moroccan chickpea tagine

25-40 minutes
Serves 4

Moroccan herb couscous

Moroccan herb couscous

15 minutes
Serves 4

Moroccan Spiced Chicken Skewers with a Roasted Vegetable Salad

Moroccan Spiced Chicken Skewers with a Roasted Vegetable Salad

30 minutes
Serves 4

Moroccan spiced fish with couscous and raisin salad

Moroccan spiced fish with couscous and raisin salad

10 minutes
Serves 4

Muffin tray tortilla pies

Muffin tray tortilla pies

15 minutes
Serves 6

Mushroom, feta and thyme omelette

Mushroom, feta and thyme omelette

10 minutes
Serves 1

Nicoise salad

Nicoise salad

10 minutes
Serves 6

Paprika chicken with pumpkin and spinach salad

Paprika chicken with pumpkin and spinach salad

32 minutes
Serves 4

Pesto pumpkin salad

Pesto pumpkin salad

30 minutes
Serves 4 (as a side)

Pork and pineapple fried rice

Pork and pineapple fried rice

20 - 25 minutes
Serves 4

Prawn and avocado salad

Prawn and avocado salad

20 minutes
Serves 6

Prawn and quinoa salad

Prawn and quinoa salad

30 minutes
Serves 4

Pumpkin scones

Pumpkin scones

30 - 35 minutes
Serves 10

Pumpkin soup

Pumpkin soup

35 minutes
Serves 4

Pumpkin soup

Pumpkin soup

35 minutes
Serves 4

Pumpkin, walnut and herbed ricotta flatbreads

Pumpkin, walnut and herbed ricotta flatbreads

10 - 15 minutes
Serves 2

Quesadillas with avocado and tomato salsa

Quesadillas with avocado and tomato salsa

12 minutes
Serves 6

Quinoa and salmon patties

Quinoa and salmon patties

8-10 minutes
Serves 4

Quinoa crumbed veal schnitzel with greens & Panzanella salad

Quinoa crumbed veal schnitzel with greens & Panzanella salad

15 minutes
Serves 4

Red potato salad

Red potato salad

15 minutes
Serves 4

Roast chicken with onion, cherry tomato and pine nut stuffing

Roast chicken with onion, cherry tomato and pine nut stuffing

1 hour 50 minutes
Serves 6

Roast vegetable pasta

Roast vegetable pasta

30 minutes
Serves 6 (as a side)

Roasted carrots with tahini yoghurt

Roasted carrots with tahini yoghurt

40 minutes
Serves 4

Roasted Veggie Bowl

Roasted Veggie Bowl

15 minutes
Serves 4

Roasted veggie bowl with grilled balsamic steak

Roasted veggie bowl with grilled balsamic steak

35 minutes
Serves 4

Rustic Mediterranean ratatouille

Rustic Mediterranean ratatouille

30 - 35 minutes
Serves 4

Salmon & polenta pikelets

Salmon & polenta pikelets

5 minutes
Serves 4

Salmon, ricotta and quinoa cups (gluten free)

Salmon, ricotta and quinoa cups (gluten free)

35 minutes
Serves 6 (makes 12)

Seafood chowder

Seafood chowder

15 - 20 minutes
Serves 4

Seared salmon with lentil salad

Seared salmon with lentil salad

15 minutes
Serves 4

Seared steak with caponata

Seared steak with caponata

30 minutes
Serves 4

Seeded mustard and balsamic vinaigrette

Seeded mustard and balsamic vinaigrette

5 minutes
Serves 170ml

Shredded chicken and peach salad

Shredded chicken and peach salad

15-20 minutes
Serves 4

Slow cooked pulled pork

Slow cooked pulled pork

3-4 hours
Serves 4

Slow cooked pulled pork

Slow cooked pulled pork

3-4 hours
Serves 4

Smashed avocado with eggs on multigrain

Smashed avocado with eggs on multigrain

5 minutes
Serves 4

Smashed banana on fruit bread

Smashed banana on fruit bread

5 minutes
Serves 4

Smokey bean and beef burrito bowl

Smokey bean and beef burrito bowl

10 minutes
Serves 4

Spaghetti & zucchini marinara

Spaghetti & zucchini marinara

25 - 30 minutes
Serves 2

Speedy seafood paella

Speedy seafood paella

15 minutes
Serves 4

Spiced carrot tart

Spiced carrot tart

25 minutes
Serves 4

Spiced chicken with brown rice salad

Spiced chicken with brown rice salad

40 - 45 minutes
Serves 2

Spiced lamb bake

Spiced lamb bake

30 - 35 minutes
Serves 4

Spiced lamb chops with a cauliflower salad

Spiced lamb chops with a cauliflower salad

15 minutes
Serves 4

Spiced pumpkin and black bean patties

Spiced pumpkin and black bean patties

25-30 minutes
Serves 4

Spicy bean Mexican mix

Spicy bean Mexican mix

20 minutes
Serves 4

Spinach hummus with Turkish toasts

Spinach hummus with Turkish toasts

10 minutes
Serves 8

Steamed barramundi parcels with Asian greens

Steamed barramundi parcels with Asian greens

10 - 15 minutes
Serves 4

Sticky tofu skewers with Japanese slaw

Sticky tofu skewers with Japanese slaw

5 - 10 minutes

Strawberry muffins

Strawberry muffins

30 minutes
Serves Makes 10 muffins (1 serve = 1 muffin)

Stuffed mushrooms with baby potatoes

Stuffed mushrooms with baby potatoes

15 minutes
Serves 4

Summer veggie slice

Summer veggie slice

30-35 minutes
Serves 5

Sweet potato, spinach & ricotta pies

Sweet potato, spinach & ricotta pies

50 minutes
Serves 4

Taco Lettuce Cups

Taco Lettuce Cups

10 minutes
Serves 4

Thai beef salad with egg nest

Thai beef salad with egg nest

10 - 15 minutes
Serves 4

Thai chicken larb

Thai chicken larb

8 - 10 minutes
Serves 4

Thai green fish and vegetable curry

Thai green fish and vegetable curry

15 minutes
Serves 4

Three pea stir-fry

Three pea stir-fry

Serves 4 (as a side)

Tomato pasta sauce

Tomato pasta sauce

1 hour
Serves 1 litre (4 cups)

Tuna & avocado rice paper rolls

Tuna & avocado rice paper rolls

20 - 25 minutes
Serves 4

Turkey meatloaf with mustard glaze

Turkey meatloaf with mustard glaze

1 hour
Serves 8

Tuscan chicken

Tuscan chicken

20 minutes
Serves 4

Vegetable stock

Vegetable stock

2 hours plus cooling time
Serves 2.5 litres

Vegetarian bean burrito

Vegetarian bean burrito

10 minutes
Serves 4

Vegetarian lentil pilaf

Vegetarian lentil pilaf

25 - 30 minutes
Serves 4

Vegetarian pasta with chickpeas & kale

Vegetarian pasta with chickpeas & kale

20 - 25 minutes
Serves 2

Warm asparagus and capsicum quinoa salad

Warm asparagus and capsicum quinoa salad

25 minutes
Serves 4

Warm roasted cauliflower salad

Warm roasted cauliflower salad

35-40 minutes
Serves 4

Warm roasted cauliflower, broccoli, walnut & lentil salad

Warm roasted cauliflower, broccoli, walnut & lentil salad

25 - 30 minutes
Serves 2

Warm roasted pumpkin dip with vegetable crudit??s & wholemeal pita

Warm roasted pumpkin dip with vegetable crudit??s & wholemeal pita

20-25 minutes
Serves 4

Wholemeal pancakes with winter fruits

Wholemeal pancakes with winter fruits

20-25 minutes
Serves 4

Zucchini pasta salad

Zucchini pasta salad

10-12 minutes
Serves 4 (as a side)

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....

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.  ...

Clinical Guidelines

Clinical Guidelines

Clinical Guidelines

Full list of clinical guidlines and references for CVD, heart failure, ACS, hypertension, atrial fibrillation, SCAD and RHD...

Support and resources for health care professionals

Support and resources for health care professionals

Support and resources for health care professionals

Our range of clinical and patient support resources are available for you to use in your daily practice....

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Fundraise to save Australian hearts

Join the Heart Foundation community. Together, we can make a real difference for Australian hearts. ...

Heart Age Calculator

Heart Age Calculator

Heart Age Calculator

Try our Heart Age Calculator to understand what contributes to your risk of heart disease....

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. ...

Physical activity after a heart attack

Physical activity after a heart attack

Physical activity after a heart attack

Discover what you need to know about being active after a heart attack....

Key Statistics: Coronary Heart Disease

Key Statistics: Coronary Heart Disease

Norm discovered he was at risk of a major heart attack just in the nick of time

Norm discovered he was at risk of a major heart attack just in the nick of time

Norm discovered he was at risk of a major heart attack just in the nick of time

Norm didn’t worry too much about his cholesterol problem – until an angiogram revealed he had an 80 per cent blockage in a major heart artery. ...

Donate to the Heart Foundation

Donate to the Heart Foundation

Donate to the Heart Foundation

Every dollar that you donate will help fund research, support and programs that help save lives....

Lessons learned: recovering from open heart surgery

Lessons learned: recovering from open heart surgery

Lessons learned: recovering from open heart surgery

After having five open heart surgeries between the ages of 13 and 41, Peter knows a thing or two about recovery....

Fats, oils and heart health

Fats, oils and heart health

Fats, oils and heart health

Get the right balance of healthy fats in your diet ...

From diagnosis at 37 to heart surgery, rehab and now

From diagnosis at 37 to heart surgery, rehab and now

From diagnosis at 37 to heart surgery, rehab and now

Claude Lam, Open heart surgery survivor...

Know your risk: Family history and heart disease 

Know your risk: Family history and heart disease 

Know your risk: Family history and heart disease 

A family history of heart disease could mean you are at greater risk....

Donate online by 30 June, to claim your gift on your upcoming tax return.

Donate online by 30 June, to claim your gift on your upcoming tax return.

Donate online by 30 June, to claim your gift on your upcoming tax return.

Your donation today is vital in changing the future for families like Kylie’s....

Food and healthy eating during COVID-19

Food and healthy eating during COVID-19

Food and healthy eating during COVID-19

Healthy eating and COVID-19 FAQ...

How a pacemaker at 34 saved my life

How a pacemaker at 34 saved my life

How a pacemaker at 34 saved my life

Kim shares the emotional and physical upheaval experienced on her journey to diagnosis and recovery....

Lipid management clinical information and resources

Lipid management clinical information and resources

Lipid management resources for health professionals...

Fit, active and healthy – Sharon wasn’t expecting a heart attack

Fit, active and healthy – Sharon wasn’t expecting a heart attack

Fit, active and healthy – Sharon wasn’t expecting a heart attack

Fit, active and healthy, Sharon wasn’t expecting a heart attack. However, after experiencing a ‘widow maker’, she counts herself lucky....

Physical activity resources

Physical activity resources

Physical activity resources

Resources for health professionals interested in physical activity....

Snack recipes

Snack recipes

Snack recipes

Search for healthy snack ideas...

What is cardiac rehab?

What is cardiac rehab?

What is cardiac rehab?

Cardiac rehab is proven to keep you out of hospital and reduce your risk of death from heart conditions....

Help others in need through a gift in your Will

Help others in need through a gift in your Will

Help others in need through a gift in your Will

Ian “did not hesitate” to leave 100% of his estate to the Heart Foundation....

Jump Rope for Heart

Jump Rope for Heart

Jump Rope for Heart

Jump Rope for Heart teaches school children how to keep fit and healthy through skipping!...

COVID-19 & cardiovascular disease

COVID-19 & cardiovascular disease

COVID-19 & cardiovascular disease

Information and resources for health care professionals....

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Key healthy eating messages for heart attack recovery 

Eating healthy foods can help you recover and reduce your risk of more heart problems. ...

Sodium and salt converter

Sodium and salt converter

Convert the sodium listed on food products into grams of salt or vice versa. ...

What is heart disease?

What is heart disease?

What is heart disease?

Heart disease is the broad term for conditions that affect the structure and function of the heart muscle. ...

How to volunteer with us

How to volunteer with us

How to volunteer with us

Join our volunteers and make a difference to the heart health of Australians....