“Souper” Starters

Ahhhhh….soup! It is one of the great comfort foods, and although it may seem healthy and lite, soup can be one of the biggest fat laden, sodium filled pitfalls of your diet. But when it is made at home it can become a powerhouse and one of the healthiest things you can eat with a multitude of functions.  Try this recipe for a healthy comforting meal or use them to flavor anything from sides to salads!


Minestrone Soup with Quinoa


3 tablespoons olive oil

1 yellow onion, chopped

2 carrots, peeled and chopped

3 stalks celery, chopped

2 sweet potatoes cubed

6 cloves garlic, minced

1 teaspoon dried basil

½ teaspoon dried oregano

¼ teaspoon dried thyme

½ teaspoon ground sage

2 14.5-ounce cans low sodium Diced Tomatoes

6 cups low sodium vegetable or chicken broth*

½ cup dry quinoa

1 14-ounce can kidney beans, drained and rinsed

1 14-ounce can Great Northern beans, drained and rinsed

1 14.5-ounce Frozen Cut Green Beans

½ teaspoon salt or to taste



1.  In a large stock pot or Dutch oven, add oil and heat to medium. Add the chopped onion and sauté until fragrant and softened, about 3 minutes.

2.  Add the carrots, celery, and red potatoes. Continue sautéing, stirring frequently, until vegetables have softened, but are still al dente, about 8 minutes.

3.  Add the garlic and spices and sauté another 1 minutes.

4.  Add the diced tomatoes, chicken broth, quinoa, and parmesan cheese rind. Bring the soup to a full boil, then reduce the heat to a simmer. Cover the pot and cook for 30 minutes or until vegetables are cooked through and quinoa is cooked.

5.  Add the 3 types of beans and cook an additional 8 minutes.

6.  Test the soup for flavor and add desired amount of salt.