Easy Vegetable Minestrone
stove top or slow cooker
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.
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