This Mushroom and Quinoa Minestrone Soup is packed with vegetables and incredibly flavorful. It’s also full of protein thanks to mushrooms, beans, and quinoa.
Prep Time:20 mins
Cook Time:40 mins
Total Time:1 hour
Yield:6 to 8 portions 1x
Cuisine:Gluten-Free, Dairy-Free, Vegan
3/4 cup quinoa (I used tricolor quinoa which is a mix of whole grain white, red and black quinoa)
4 Tbsp olive oil, divided
1 pound white or brown mushrooms, chopped
1 medium onion, chopped
2 celery stalks, chopped
2 medium carrots, grated
1 medium zucchini, peeled and chopped
1 red bell pepper, cored and chopped
1 can (28 oz/796 ml) diced tomatoes
1 L/4 cups vegetable stock
5 cups water
1 can (19 oz/ 540 ml) red beans, rinsed and drained
1 tsp dried oregano
1 tsp dried basil
1 tsp garlic powder
salt and pepper to taste
To prepare the quinoa, rinse and soak it in cold water for 30 minutes to 4 hours. Drain and rinse well one more time. This helps to get rid of any left-over saponin residue (a natural insect repellent) that gives quinoa a bitter taste. ( You can skip this step if the slightly bitter taste doesn’t bother you. I always soak quinoa first because I don’t like bitter foods. )
Place the quinoa and 1 1/2 cups of water into a small saucepan. Bring to a boil. Reduce heat and cover. Simmer for 10 minutes or until the quinoa is fluffy and has absorbed all of the liquid.
To prepare the mushrooms, heat 2 tablespoons of olive oil in a large pan over medium heat. Add the mushrooms and cook, stirring occasionally, until the mushrooms are soft, reduced in volume, and the mushroom liquid has evaporated, for about 8 minutes. Set aside. ( To save time, I usually cook the quinoa and mushrooms as I chop the veggies).
Heat 2 tablespoons of olive oil in a large pot over medium heat. Add the onions and cook, stirring occasionally, until the onions start to soften, for about 4 minutes. Add the celery, carrots, zucchini and red pepper. Cook the vegetables, stirring occasionally until they start to soften, for about 3 minutes.
Add the diced tomatoes, vegetable stock, water, mushrooms, beans, oregano, basil, and garlic powder. Season with salt and pepper. Stir a few times and bring to a boil. Reduce heat. Cover and cook for about 15 minutes.
Add the quinoa and cook for 5 more minutes.
Nutrition information is a rough estimate for 1 of 7 servings.