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.

Prep time: 20 minutes Cook time: 30 minutes

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