Dairy-Free, Entrée, Gluten-Free, Italian, Lightened Up, Meal Prep, One Pot Dish, Soup, Vegan, Vegetarian

Easy Peasy Hearty Minestrone Stew

Quinoa Minestrone Stew

This stew is brilliant. My cousin, Betsy, always shares healthy and hearty recipes with my mom. We made this stew last winter after Betsy’s suggestions. After all the holiday indulgences (and over-eating), we decided to resurrect this veggie, vegan, gluten-free stew. Although technically a soup, it’s loaded with beans, carrots, celery, tomatoes, peppers, zucchini, kale . . . the list goes on and is so hearty I’d like to swap the name from soup to stew. While my mom did all the cooking, it’s delicious to share, especially right before the New Year. Hope you enjoy this fresh, packed fully of veggies, you-won’t-go-hungry Quinoa Minestrone Stew.

Ingredients (serves 8).

  • 1 onion, diced
  • 3 medium carrots, diced
  • 2-3 stalks celery, chopped into 1/4 inch pieces
  • 1 T light olive oil
  • 1½ t minced garlic
  • 2 medium zucchini, chopped
  • 2 c green beans in 1/2 inch pieces
  • 1 red bell pepper, diced
  • 1 orange bell pepper, diced
  • 1 can (13 oz) crushed tomatoes, no salt added
  • 6 c homemade vegetable broth
  • Herbs/Spices:
    • 3 T fresh parsley, finely chopped
    • 1 t dried rosemary, chopped
    • 3/4 t dried thyme
    • 1/8 t cayenne pepper (optional for a kick)
    • Salt and pepper to taste
  • 1 c quinoa, dry
  • 1 can (15 oz) cannelloni beans, drained and rinsed
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 2 packed c kale, spines removed (how to here) and chopped
  • 1 T fresh lemon juice
  • Fresh parsley to garnish (optional)
  • Freshly shaved Parmesan to garnish (optional)


  1. In a large pot, heat olive oil over medium high heat. Once oil is hot, add garlic, celery, onions and carrots. Sauté until tender and onions are translucent.
  2. Add zucchini, green beans and peppers to pot and continue to sauté for about 3-4 more min.
  3. Add in broth, tomatoes and herbs and mix well. Season with salt and pepper to taste. Bring soup to a boil. Once boiling, reduce to a simmer and cook uncovered for about 15-20 min.
  4. Stir in dry quinoa, cover and cook covered for about 15-20 min. If too thick, add 1-2 c water.
  5. Add cannellini beans, chickpeas, chopped kale, lemon juice  and cook uncovered until kale is wilted.
  6. Dish up the stew into bowls and garnish with freshly chopped parsley and freshly shaved parmesan.
  7. Serve warm and enjoy!

Adapted from Cooking Classy‘s Kale and Quinoa Minestrone.

Quinoa Minestrone Stew

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