Asian-Inspired Minestrone Soup
A heart-healthy Asian twist on the classic minestrone soup, packed with soluble fiber, plant-based proteins, and healthy fats to support a diet aimed at lowering high cholesterol.
Ingredients
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 cloves garlic, minced
- 1 carrot, diced
- 1 celery stalk, diced
- 1 zucchini, diced
- 1 cup green beans, cut into 1-inch pieces
- 1 cup canned chickpeas, drained and rinsed
- 1 can diced tomatoes
- 6 cups low-sodium vegetable broth
- 1 teaspoon dried basil
- 1 teaspoon dried oregano
- 1/2 teaspoon turmeric
- Salt and pepper to taste
- 2 cups chopped kale
- 1 cup cooked quinoa
Instructions
In a large pot, heat olive oil over medium heat. Add onion and garlic, sauté until fragrant.
Add carrot, celery, zucchini, green beans, and chickpeas. Cook for 5 minutes, stirring occasionally.
Stir in diced tomatoes, vegetable broth, basil, oregano, turmeric, salt, and pepper. Bring to a boil, then reduce heat and simmer for 20 minutes.
Add kale and cooked quinoa, cook for another 5 minutes until kale is wilted.
Taste and adjust seasoning if needed. Serve hot and enjoy!
Estimated Nutrition
Per serving
| Calories | 250 |
| Protein (g) | 12 |
| Carbs (g) | 35 |
| Fiber (g) | 10 |
| Sugar (g) | 6 |
| Saturated fat (g) | 1 |
| Trans fat (g) | 0 |
| Sodium (mg) | 200 |
| Cholesterol | 0 |