If you’re looking to eat more healthfully this year, try eating more fiber-rich and more heart-healthy protein foods every day. This Vegetable-Quinoa Soup is chock full of both fiber-rich and protein-rich foods. Quinoa and beans add heart-healthy plant protein and dietary fiber. And the vegetables (no matter what kind of vegetables you use) are loaded with vitamins, minerals, antioxidants and dietary fiber. I used a mix of fresh and frozen veggies… the tomatoes and red peppers are rich in vitamin C (important for winter skin, hair and immune system),sweet potatoes are rich in vitamin A (key for healthy immune system and eyes) and dark, green leafy veggies are rich in vitamin K and folate (both of which are important for helping to lower risk of chronic diseases). Pair this soup with a whole grain hearty bread for a comforting and nutritious lunch or dinner.
Ingredients
- 2 Tbsp. olive oil
- 1 medium onion, chopped
- 3 garlic cloves, minced
- 2 carrots, chopped
- 2 celery sticks, chopped
- 1 (28-oz.) can diced fire-roasted tomatoes
- 1 tsp. thyme
- 2 cups of your favorite chopped frozen or fresh vegetables (such as red pepper, sweet potato, zucchini, broccoli and cauliflower)
- 3/4 cup quinoa, rinsed and drained
- 4 cups broth
- 2 cups water
- 2 bay leaves
- 1 (15-oz.) can white beans, rinsed and drained
- 1 cup favorite dark leafy greens, like collard greens or kale (tough stems removed)
- salt, pepper and crushed red peppers, to taste
- Freshly grated Parmesan cheese, if desired
Instructions
- Heat large pot over medium heat. Add onion, garlic, carrots and celery; cook and stir until veggies have softened, about 6-8 minutes. Add tomatoes and thyme; cook and stir for another 2-3 minutes. Add the remaining chopped vegetables, quinoa, broth, water and bay leaves. Season to taste. Bring to a boil; then reduce heat and simmer for about 20-25 minutes. Add beans and greens to pot; simmer for another 5-10 minutes, until greens have softened. Remove from heat and remove bay leaves. Top with freshly grated Parmesan, if desired. Makes 4-6 servings.
