Minestrone Quinoa Soup

Minestrone Quinoa Soup

Ingredients:

2 T olive oil, best quality

1 1/2 cup of diced carrots

1 1/2 cup of diced onion

3 celery rib, diced

2 zucchini diced

6 cloves garlic, minced

2 bay leaves

2 tsp thyme, chopped

2 tsp Parsley, chopped

6 cups stock (chicken and or vegetable)

2 cans cannellini beans, cooked

2 cups seeded and diced plum tomatoes

½ cup quinoa, rinsed

Salt and pepper

2 cups spinach, fresh and finely chopped

2 T basil, sliced

½ cup Parmesan Romano cheese, grated

Directions:

1. Heat olive oil in a heavy stock pot over medium heat. Add carrots, onion, celery, garlic, bay leaves, thyme, and parsley and cook carrots till tendor. Add zucchini and cook for an additional few minutes.

2. Add stock, beans, tomatoes and quinoa. Increase the heat to bring to a boil. Reduce to low and simmer for 20 minutes or until the quinoa is tender.

3. Remove bay leaves and sprinkle with salt and pepper.

4. Stir in spinach and basil just before serving. Sprinkle with cheese.


Interesting Quinoa Facts:

Quinoa is a low-fat source of protein and rich in essential nutrients. Although technically a seed, quinoa (pronounced keen-wah) is commonly referred to and used most often as a grain. Once only available in health foods stores, quinoa is now available year-round in most supermarkets and is one of the most nutritious foods one can eat.

Nutrients in Quinoa

One cup (cooked) quinoa contains eight grams of protein, nearly twice the amount found in other grains. Quinoa is a complete protein, meaning it provides the body all nine essential amino acids. In addition to being a good source of protein, quinoa also contains:

* iron
* calcium
* potassium
* zinc
* vitamin E
* selenium
* manganese
* magnesium
* tryptophan
* copper
* phosphorus
* fiber
* lignans

* Complete protein. Quinoa contains all 9 essential amino acids that are required by the body as building blocks for muscles.

* Magnesium helps relax your muscles and blood vessels and effects blood pressure. Quinoa contains high levels of this vital nutrient.

* Fiber. Quinoa is a wonderful way to ensure that you consume valuable fiber that eases elimination and tones your colon.

* Manganese and copper. Quinoa is a good source of these minerals that act as antioxidants in your body to get rid of dangerous cancer and disease-causing substances.

Health Benefits of Quinoa

Quinoa is rich in magnesium, zinc, vitamin E, and selenium, which help to control weight and reduce the risk of heart disease and diabetes. Studies suggest quinoa is high in antioxidant activity, helping to protect the body from free radical damage. Like other grains, quinoa is rich in lignans, a phytonutrient found to reduce the risk of heart disease as well as certain types of cancer.

Quinoa is a high-fiber food with five grams of fiber per cup (cooked). Fiber not only promotes digestive health, but may also reduce the risk of breast cancer in pre-menopausal women, may prevent cardiovascular disease and diabetes, promotes weight loss, and aids weight maintenance.

Needed for tissue repair and to build and maintain muscle, protein is used by almost every cell in the body. Foods high in protein also promote satiety and research suggests a protein-rich diet may speed weight loss.

Quinoa is gluten-free, making it a nutritious substitute for those with wheat allergies or suffering from celiac disease.

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