Total Time: 40 minutes
• 3 tbsp extra virgin olive oil
• 1 medium yellow or white onion, chopped
• 3 carrots, peeled and chopped
• 2 celery stalks, chopped
• 1 to 2 cups chopped seasonal vegetables, like zucchini, yellow squash, bell pepper, sweet potatoes or butternut squash
• 6 garlic cloves, pressed or minced
• ½ tsp dried thyme
• 1 large can diced tomatoes
• 1 cup quinoa, rinsed well
• 4 cups vegetable broth
• 2 cups water
• 1 teaspoon salt, more to taste
• 2 bay leaves
• Pinch red pepper flakes
• Freshly ground black pepper
• 1 can mixed beans or chickpeas, rinsed and drained
• 1 cup chopped parsley
• Optional garnish: freshly grated Parmesan cheese
1. Warm the olive oil in a saucepan over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, seasonal vegetables and a pinch of salt. Cook, stirring often, until the onion has softened, about 6 to 8 minutes.
2. Add the garlic and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the diced tomatoes with their juices and cook for a few more minutes.
3. Add the quinoa, broth and the water. Add all the spices plus season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.
4. Cook for 25 minutes, then remove the lid and add the beans and the chopped greens. Continue simmering for 5 minutes or more.
5. Remove the pot from heat, then remove the bay leaves. Top with grated Parmesan if you’d like.
Soups are great to help with constipation as it helps with softening and warming your stomach however it is also a great meal to retain hydration.