Savory Vegetable and Bean Soup with Quinoa

This Savory Vegetable and Bean Soup with Quinoa is a hearty, nutritious dish perfect for a cozy dinner. Packed with fresh vegetables and protein-rich beans, it's both satisfying and wholesome.

Ingredients

• Olive oil - 1 tablespoon
• Onion - 1 small, diced
• Carrot - 1 medium, diced
• Celery - 1 stalk, diced
• Garlic - 2 cloves, minced
• Red bell pepper - 1, diced
• Zucchini - 1 small, diced
• Canned diced tomatoes - 400 grams
• Vegetable broth - 500 milliliters
• Canned kidney beans - 240 grams, drained and rinsed
• Quinoa - 100 grams, rinsed
• Dried oregano - 1 teaspoon
• Dried thyme - 1 teaspoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Heat the olive oil in a large pot over medium heat.
2. Add the diced onion, carrot, and celery to the pot, and sauté for about 5 minutes until softened.
3. Stir in the minced garlic, red bell pepper, and zucchini, cooking for another 3 minutes.
4. Add the canned diced tomatoes, vegetable broth, kidney beans, quinoa, oregano, thyme, salt, and pepper to the pot.
5. Bring the mixture to a boil, then reduce the heat to low and cover, allowing it to simmer for 15-20 minutes until the quinoa is cooked and the vegetables are tender.
6. Taste and adjust seasoning if necessary.
7. Serve hot, garnished with fresh parsley.

Nutrition

• Calories: 320
• Protein: 14 g
• Carbs: 55 g
• Fiber: 12 g
• Sugar: 6 g
• Sodium: 500 mg
• Cholesterol: 0 mg
• Total Fat: 7 g
• Saturated Fat: 1 g
• Unsaturated Fat: 5 g
• Water: 0.5 L

Health Benefits

• Rich in fiber, which aids in digestion and promotes a healthy gut.
• Packed with vitamins and minerals from a variety of vegetables, supporting overall health.

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