Quinoa and Bean Minestrone Recipe

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Ingredients:

Serving

1/4 cup extra virgin olive oil
4 garlic cloves, diced
1 medium onion, chopped
2 medium carrots, chopped
1 stalk celery, finely chopped
1/3 cup loosely packed fresh parsley, chopped
1 medium zucchini, chopped
1/4 lb green beans, chopped
4 cups chopped spinach
14 1/2 oz garbanzo beans
14 1/2 oz kidney beans
6 -8 cups vegetable broth , depending on how thick you like it
1/2 cup quinoa, rinsed
6 oz tomato paste
15 oz diced tomatoes
salt and pepper
2 tsp dried basil

Directions:

Heat oil in soup pot over medium heat.
Add onions, carrots, celery, garlic, and parsley, stirring often until the onion begins to soften.
Add remaining ingredients and cook over medium high heat stirring frequently until quinoa and carrots are tender, about 20-30 minutes.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	528.59 Kcal (2213 kJ)
Calories from fat	160.09 Kcal
		% Daily Value*
Total Fat	17.79g	27%
Cholesterol	4.21mg	1%
Sodium	1215.64mg	51%
Potassium	1818.78mg	39%
Total Carbs	77.41g	26%
Sugars	16.82g	67%
Dietary Fiber	16.86g	67%
Protein	21.98g	44%
Vitamin C	31.2mg	52%
Vitamin A	0.9mg	31%
Iron	9.5mg	53%
Calcium	236.3mg	24%

Amount Per 100 g
Calories	96.96 Kcal (406 kJ)
Calories from fat	29.37 Kcal
		% Daily Value*
Total Fat	3.26g	27%
Cholesterol	0.77mg	1%
Sodium	222.99mg	51%
Potassium	333.63mg	39%
Total Carbs	14.2g	26%
Sugars	3.09g	67%
Dietary Fiber	3.09g	67%
Protein	4.03g	44%
Vitamin C	5.7mg	52%
Vitamin A	0.2mg	31%
Iron	1.7mg	53%
Calcium	43.4mg	24%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

11.3

Points
14

PointsPlus

Good Points

saturated fat free,
cholesterol free,
good source of fiber

Bad Points

High in Sodium

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