Built around the well-loved, traditional Italian meal-in-a-bowl, this Minestrone Soup does away with the pasta and replaces it with high-protein, gluten-free quinoa and is packed with seasonally harvested veggies and hearty lentils. Feel free to play with your own seasonal, vegetable variations or add some that you already have on hand.
Autumn is a time to start adding more cooked, warming foods to the diet and this thick, rich, one-pot meal is easy to prepare and supports to the digestive system at this time of year. I always make a large potful so that I have it on hand in the fridge or freezer for a cold night or for a quick hot lunch.
Curling up with a warm bowl packed with these beautiful ingredients will comfort the soul and satisfy the tummy.
Minestrone Soup With Quinoa And Lentils
- 1 red onion – medium diced
- 1 -2 cloves garlic- finely chopped
- 3 carrots – medium diced
- 10 mushrooms sliced
- 3 cups kale (stems removed) or silverbeet/chard – shredded
- 1 large zucchini – medium diced
- 2 celery stalks with leaves on – finely sliced
- 700g jar diced peeled tomatoes or 3 fresh diced tomatoes
- 1.5 cups red lentils
- 1.5 cups quinoa
- 8 cups of water/vegetable stock
- fresh (or dried) basil leaves
- fresh (or dried) oregano leaves
- 1 heaped tablespoon Hungarian sweet paprika
- salt and freshly crushed black pepper to taste
- 2 tablespoons olive oil – or enough to cover the bottom of the pot
- Rinse lentils under running water and pick through them to remove any foreign matter. Optional- you may also like to pre-soak them for 1 hour prior to cooking in order to aid digestibility.
- Heat the olive oil in a large soup pot over medium high heat.
- Add the onions, carrots, celery, and sauté 5 minutes until the veggies are soft.
- Add the garlic and sweet paprika and cook for about one minute or until garlic begins to colour.
- Add the zucchini and mushrooms and season with salt and pepper. Stir and cook for about 3 minutes.
- Add the tomatoes and the water/stock, raise heat to high and bring to a boil.
- Lower the heat to medium/low and add red lentils, basil and oregano.
- Allow the soup to gently boil (uncovered) for about 15 minutes, stirring occasionally to prevent lentils from sticking.
- Add the quinoa and cover for 20 minutes.
- Remove the cover, add the kale and more water if needed. Bring back to a gentle boil and cook for another 5 minutes or just until the kale is tender.
Garnish with fresh oregano (and optional freshly grated parmesan).