Hearty Quinoa and White Bean Soup

Ingredients

• ¼ cup light olive oil
• 2 medium onions, finely chopped
• 2 medium carrots, peeled and finely chopped
• 2 stalks celery, trimmed and finely diced
• 1 can (14 1/2 ounces) cannellini or other white beans, drained
• 2 cloves garlic, finely chopped
• 1 can (14 1/2 ounces) chopped tomatoes, with their juices
• 7 cups vegetable stock
• ⅓ cup quinoa
• ¼ cup chopped parsley
• 1 tablespoon chopped fresh oregano, rosemary or thyme
• 1 bay leaf
• Sea salt and ground black pepper

• Nutritional Information

  • Nutritional analysis per serving (6 servings)

    235 calories; 10 grams fat; 1 gram saturated fat; 6 grams monounsaturated fat; 1 gram polyunsaturated fat; 30 grams carbohydrates; 7 grams dietary fiber; 4 grams sugars; 7 grams protein; 146 milligrams sodium

  Note: Nutrient information is not available for all ingredients. Amount is based on available data.
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6 servings (about 2 1/2 quarts)

Preparation

1. Heat oil in a large, heavy-bottomed saucepan over medium heat. Add onions, carrots and celery, and sauté until barely tender, about 5 minutes. Add beans and garlic and stir for 2 minutes.
2. Stir in tomatoes and their juices, and vegetable stock. Simmer for 20 minutes.
3. Add quinoa, parsley, oregano or other herb, and bay leaf. Cover and simmer until quinoa is cooked, 12 to 15 minutes. Season with salt and pepper to taste. Remove bay leaf and serve.

45 minutes