This Quinoa Minestrone is a protein-rich tomato-based soup made without pasta. It is loaded with fresh veggies, hearty beans, and flavorful seasoning to make a completely healthy meal. Vegan and gluten-free.
I love one-pot healthy meals. Making meals in one shot in an Instant pot has been my favorite mode of cooking for years. If you are like me, then do try this healthy quinoa lentil soup or this vegan chili. These are dump and cook meals that are ready in a jiffy. If you prefer classic then check out my easy Vegan Minestrone Soup recipe.
Quinoa Minestrone Soup for a win!!!
Minestrone is a classic Italian soup that is made with a medley of veggies, beans, tomatoes, broth, and pasta or rice. A big bowl of thick minestrone is a filling meal indeed! So how about making it better??
Say hello to this healthier version of minestrone!! I am not against pasta but I am truly watching my carb intake nowadays. Swapping pasta for quinoa means adding complex carbs and a lot more protein to your meal. Quinoa melds well in this recipe and lends good texture to this soup. It is thick, yummy and so satisfying.
Ingredients to make Quinoa Minestrone.
Quinoa
It is a pseudo-grain that is a complete protein. Being a vegetarian, I can’t stress enough how good quinoa is! It even cooks faster than any other grain and is ideal if you are on a clean eating diet.
Lots of fresh veggies.
Veggies like fresh green beans, carrots, corn, celery, and spinach are a good choice in minestrone.
Beans
Beans are protein but they are filled with carbs and good for you! Canned or freshly cooked cannellini beans, Northern beans, or Kidney beans work well in this recipe.
Tomatoes
Fresh tomatoes take along to cook down and impart great flavor! So, I skip them in this recipe. My secret to a quick minestrone is using crushed tomatoes or a good pasta sauce. The soup will taste as if it has been simmering all day long.
Water or veggie broth
Vegetable broth or bullion is my first preference. As we are going to season it well, water works just fine for this recipe.
Simple Seasoning
This soup requires minimum seasoning. Lots of garlic, salt, pepper, and crushed Italian seasoning are enough to make this soup amazing. If you love spicy food then adding some chili flakes takes it to the next level!
How to make Healthy Quinoa Minestrone Soup.
- Step 1 – Chop your veggies and garlic. Gather the seasoning and broth.
- Step 2 – Drain water from the canned beans and pop open a jar of good crushed tomato.
- Step 3- Rinse the quinoa and drain excess water.
- Step 4- Cook in one go using an Instant Pot.
- Step 5- After the cooking is done, add spinach if desired and cook for a minute until wilted.
- Step 6- Enjoy warm.
Possible substitutes
- Skip oil, to make it oil-free.
- You can use your choice of veggies. Keep it between 3-4 cups.
- Northern beans or any canned white beans work well instead of kidney beans.
- Swap crushed tomato with tomato puree.
- For extra taste use two vegetarian better than bullion if veg stock is unavailable.
Important tips to consider.
- Chop veggies ahead of time to quicken the process.
- If the minestrone is too thick, you may add water after the cooking and simmer a bit.
- Add seasoning to your taste.
- Add grated parmesan cheese toward the end if preferred so.
- If cutting the recipe in half, the cooking time does not change!
Shelf life and storage.
- This soup stays well in the fridge for up to 4 days.
- You can freeze it for up to 3 months in freezer-safe containers.
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Healthy recipes using Quinoa here-
Sweet Potato Lentil Quinoa Chili
Mexican Quinoa Balck Bean Enchilada
Quinoa Minestrone Soup Recipe.
Healthy Quinoa Minestrone
Ingredients
- 1 tablespoon avocado oil OR of choice
- ½ cup onion
- 1.5 tablespoon crushed garlic or to taste
- 1 cup diced carrots
- ½ cup bell peppers chopped
- ½ cup celery chopped
- ½ cup green beans chopped
- ½ cup sweet corn kernel fresh or frozen
- ½ cup quinoa rinsed
- 5 cups water OR vegetable stock
- 15 oz can crushed tomato approx. 2 cups
- 15 oz can kidney beans Or white beans drained and rinsed.
- Salt and pepper to taste
- 1 tablespoon dried Italian herb blend
- 1 teaspoon chili flakes optional.
- After cooking
- 4 cups chopped Spinach optional.
Instructions
- Add oil to the inner pot of the Instant Pot and press saute.
- Once warm saute onion and garlic for 30 seconds.
- Then add everything on the ingredient list except the spinach.
- Give it a good stir.
- Cancel saute, press Manual HIGH pressure, 3 minutes followed by a natural pressure release.
- Once the silver pin drops down open the lid and add in chopped spinach.
- Turn the pot to saute mode and let it simmer for a minute.
- The spinach will wilt and the soup is ready to devour.
- Taste and adjust the seasoning if needed.
Notes
- Skip oil, to make it oil-free.
- You can use your choice of veggies. Keep it between 3-4 cups.
- Northern beans or any canned white beans work well instead of kidney beans.
- Swap crushed tomato with tomato puree.
- For extra taste use two vegetarian better than bullion if veg stock is unavailable.
- Chop veggies ahead of time to quicken the process.
- If the minestrone is too thick, you may add water after the cooking and simmer a bit. Add seasoning to your taste.
- Add grated parmesan cheese toward the end if preferred so.
- If cutting the recipe in half, the cooking time does not change!
- Season according to your taste.
- This soup stays well in the fridge for up to 4 days.
- You can freeze it for up to 3 months in freezer-safe containers.
- Simply thaw it overnight in the fridge or defrost it in the microwave. Once thawed, do not re-freeze.
comments and suggestions are welcome