Easy Vegetable Minestrone

 

Easy Vegetable Minestrone      

stove top or slow cooker                                                                                                             

Ingredients:   

1 large onion, chopped

1 stalk celery, sliced

2 large carrots sliced or 2 cups squash or sweet potato

2 cups kale leaves, finely chopped (no stems)  * option of using baby spinach instead

1 clove of garlic, chopped

4 cups Vegetable Broth, Low-Sodium (homemade is best)

1 can diced tomatoes (14 oz. or larger) low sodium

1 can legumes (green lentils, black beans, kidney beans19 oz.)  rinsed well

2 tbsp. tomato paste

 2 tsp. Italian Seasoning

 1/8 tsp. black pepper

 1 cup cooked quinoa   

1/4 cup basil pesto, optional but adds wonderful flavour   

Serve with a nice rustic baguette and some grated parmesan or romano cheese.

Directions:  

Place all ingredients in a stock pot, except the kale and quinoa in the pot.                                                                        

Bring to boil and then simmer on stove top for 15 to 20 minutes. Add kale for last 5 minutes.                                                                                                                                                                                                                                                                                                                                   

Slow cooker, 4 hours, add  kale for last 10 minutes

Remove from heat, place a scoop of quinoa in each bowl, top with soup and pesto or cheese.

*Spinach option add 1 cup of baby spinach to the bottom of each bowl with the quinoa and then carry on with soup etc.  (this replaces the kale)

Good things about the recipe: low calorie, fat, sodium, good source of protein, fiber & whole grains,                       boosts immunity & promotes alkalinity.

2 servings of vegetables per bowl.   Very tasty and hardy soup.

~Kathy Shackleton RHN Nutritionist           www.KathyShackleton.com

About the author ...

Stacey Ayres, Osteopath Manual Practitioner, Registered Massage Therapist, is the owner of Better Health Clinic, She is a member of the Canadian College of Massage Therapists of Ontario as well as the Ontario Association of Osteopathic Manual Practitioners. Stacey has a particular interest in pediatrics, chronic pain, post trauma and surgery rehabilitation, and fertility.