The initial chill of fall always prompts me to whip up a pot of minestrone. I am using quinoa in this combination, which adds an unusual crunchiness and health benefits to the finished soup. Minestrone often includes pasta, deriving from the word “minestra” a mixing of some sort. Soup with vegetables can be classified as minestra as well. You can make the soup in about 40 minutes, and when short on time, make a larger batch because it will taste even better tomorrow.
Quinoa (pronounced “keen-wah”) is a type of edible seed in various colors, including black, red, yellow, and white. The plant has been cultivated for about 5000 years and is indigenous to the Andean region of South America, specifically Bolivia, Ecuador, Chile, and Peru. After the seeds are harvested, they undergo processing to remove the natural saponins, a bitter-tasting chemical compound coating the exterior that acts as a natural pesticide.
Quinoa is usually harvested by hand due to the seeds’ differing maturity levels, even within one plant. Therefore seed losses may occur if mechanically harvested. However, in the U.S., seed varieties with a more consistent maturity are selected to allow for mechanical processing. (Trusted Source).
Autumn Quinoa Minestrone
Ingredients for six
One tablespoon extra virgin olive oil
Three small cloves garlic minced
One small white onion diced
1 cup carrots, diced
1 cup of celery, diced
One cup diced tomatoes
4 cups water or vegetable broth
1/4 cup white quinoa uncooked
One teaspoon dry marjoram
Two bay leaves
Salt + pepper to taste
1 cup zucchini, diced one small or 1/2 of 1 medium
One can (15.5 oz.) of chickpeas, rinsed
One can (15.5 oz.) of cannellini beans, rinsed
Parmesan cheese grated for garnish
Directions
Precautions: Always simmer soups, never rapid boil, and always use a wooden spoon.
Heat the olive oil in a large saucepan over medium heat. Add garlic first and cook for one minute to flavor the oil. Now add the trilogy of onions, carrots, and celery, stir and continue the cooking until the vegetables are softer. Add your tomatoes, the quinoa, the spices, the bay leaves, and adjust the flavors with salt and pepper to your preference. Stir with a wooden spoon.
Bring the content to a simmer and add the remaining vegetables, chickpeas, and cannellini beans. Continue the cooking for 8 more minutes, until vegetables are soft but still firm to the bite. Drizzle with extra virgin olive oil and serve with a thick slice of rustic country bread.
Note: I have listed cheese is an optional ingredient, but Italians rarely add cheese to vegetables and legume soups.
Nutrition score
Calories: 119kcal | Carbohydrates: 19g | Protein: 5g | Fat: 3g | Sodium: 269mg | Potassium: 628mg | Fiber: 4g | Sugar: 6g | Vitamin A: 5235IU | Vitamin C: 39.2mg | Calcium: 105mg | Iron: 3.2mg.
