Recipes from Red Sunflower Farm

Nourishing Meals by Mackey McNeill

 

Minestrone Soup

 

Several years ago, I traveled to Ireland for a women's retreat. One of the highlights? Several visits to Avoca, a fast-casual restaurant with some of the best deli-inspired meals I’ve ever tasted. The restaurants serves fresh soups, made daily. Naturally I had to order one. It was so incredible, I continued to order soup for every subsequent visit.

Before heading home, I picked up a copy of their (very small) soup cookbook. It’s one of my absolute favorites. This recipe is a slightly adapted version of their “Low GI Minestrone Soup.”

 

2 onions, peeled and chopped

4 tablespoons olive oil

2 carrots, peeled and diced

2 sweet peppers, seeded and diced

1 chili, finely chopped

4 garlic cloves, peeled and finely chopped

2 tablespoons quinoa, rinsed 

2 celery stalks, diced

1 quart chicken stock 

1 pint canned tomatoes

1 teaspoon tomato paste 

15oz can chickpeas, drained and rinsed

2 teaspoons dried oregano

1teaspoons dried thyme

 

Gently sauté, on low heat, the onion in 4 tablespoons of olive oil for 10 minutes. Add carrots, peppers, chili, garlic, and quinoa. Toss in the oil and cook 2-3 minutes. Add the celery, stock, tomatoes, and tomato paste and cook for 15 minutes, or until vegetables are just cooked. Add the chickpeas and cook for another 5 minutes. Add herbs and salt to taste. Stir and serve.

 

Variations:

  • Substitute vegetable stock for chicken stock for a vegetarian soup

  • Add ½ to ¾ pound of Italian sausage or grilled chicken for a more substantial soup

  • Substitute hot pepper flakes for the chili

  • Add more oregano and thyme for a spicier soup