125
(Photo: Roberto Caruso)
We replaced the traditional pasta with quinoa for an extra hit of protein in this filling minestrone.
1 tbsp olive oil
2 carrots, peeled and finely chopped
2 celery stalks, finely chopped
1 onion, finely chopped
2 garlic cloves, minced
796-mL can whole tomatoes
4 cups water
1/2 cup quinoa
1 tsp salt
540-mL can navy beans, drained and rinsed
grated parmesan, (optional)
HEAT a pot over medium. Add oil, then carrots, celery and onion. Cook, stirring often, until carrots are almost soft, about 10 min. Stir in garlic.
CUT up tomatoes in the can with clean kitchen scissors. Stir into pot along with water, quinoa and salt.
BOIL, then reduce heat to medium-low. Simmer, covered, until vegetables are tender, 12 to 15 min. Stir in beans and cook until warmed through, 2 min. Serve with grated parmesan.
Calories 195, Protein 9g, Carbohydrates 34g, Fat 4g, Fibre 7g, Sodium 881mg.
Excellent source of Vitamin A.
Chatelaine celebrates, inspires, informs and empowers. We know that Canadian women contain multitudes, and we cover all of the issues—big and small—that matter to them, from climate change to caregiving, Canadian fashion and what to cook now.