Clean Eating Minestrone Soup (with Quinoa)

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Clean Eating Minestrone Soup (with Quinoa)

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Nutritional Info
  • Servings Per Recipe: 8
  • Amount Per Serving
  • Calories: 166.8
  • Total Fat: 6.1 g
  • Cholesterol: 2.5 mg
  • Sodium: 204.9 mg
  • Total Carbs: 26.9 g
  • Dietary Fiber: 7.7 g
  • Protein: 6.7 g

View full nutritional breakdown of Clean Eating Minestrone Soup (with Quinoa) calories by ingredient
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Introduction

This is a conforting bowl of minestrone soup with quinoa from the Jan/Feb 2010 issue of Clean Eating magazine. I listed the recipe exactly as the magazine had it, however when I made it I did use canned tomatoes and low sodium chicken broth instead of plum tomatoes and water. I aslo was not able to find fennel at my grocery store, so I used celery and it still came out tasty. (the cheese is included in the calorie count) Enjoy! This is a conforting bowl of minestrone soup with quinoa from the Jan/Feb 2010 issue of Clean Eating magazine. I listed the recipe exactly as the magazine had it, however when I made it I did use canned tomatoes and low sodium chicken broth instead of plum tomatoes and water. I aslo was not able to find fennel at my grocery store, so I used celery and it still came out tasty. (the cheese is included in the calorie count) Enjoy!
Number of Servings: 8

Ingredients

    2 tbsp extra virgin olive oil
    2 medium carrots, peeled, cut into 1/2" dice (about 1 cup)1 1 cup fennel
    1 cup red onion, diced
    2 lrg cloves garlic, finely chopped
    2 bay leaves
    2 tsp fresh thyme leaves, chopped
    1/4 tsp fennel seeds, crushed
    1 1/2 cups cooked cannellini beans (white kidney beans), rinsed and drained
    2 cups fresh plum tomatoes, peeled, seeded, and diced
    1/3 cup uncooked quinoa
    kosher salt and ground black pepper to taste
    1 cup fresh spinach, cut chiffonade
    tbsp basil, thinly sliced
    2 oz. Parmigiano Reggiano, finely grated (abt 1/2 cup), optional

Directions

In a lrg heavy bottomed pot, heat oil over medium heat.
Add carrots, fennel, onion, garlic, bay leaves, thyme and fennel seeds, and cook, stirring often, until vegetables are tender, about 8 minutes.
Add 6 cups water, beans, tomatoes and quinoa.
Heat to boiling then reduce heat to low and simmer until quinoa is tender, about 20 minutes.
Remove bay leaves and season with salt and pepper.
Stir spinach and basil into soup just before serving in bowls.
Garnish each with 1 tbsp cheese, if desired.

Number of Servings: 8

Recipe submitted by SparkPeople user JUS911.

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Member Ratings For This Recipe

  • I followed the directions for the water, but I think it was a bit bland. I might make this again, but will try vegetable broth instead of water. - 1/30/10

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  • This was a great tasting soup. I also used canned tomatos , but followed the written directions for the water and fennel. It was tasty and hearty and the family asked for seconds! - 12/22/09

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