This is an easy soup/stew to put together, and is full of nutrition. It’s also easy to add or take away ingredients based on personal preference. Enjoy!

Spinach Bean Minestrone

(10-14 servings)

1C Water
275g Onion
140g Celery

4C Vegetable Stock
24oz Tomato Sauce

90g Wild Rice (Lundberg)
150g Quinoa

12oz Frozen Green Beans
15oz Can of Black Beans
15oz Can of Canelli Beans
19oz Can of Fava Beans

12oz Frozen Chopped Spinach
16g Nutritional Yeast

Oregano, Garlic powder, Basil, Paprika

I listed the ingredients in order of the way I put them in the pot. I simmered the onions and celery in water whle gathering the other ingredients. I added the vegetable stock then the tomato sauce. Stir well, then add the quinoa and rice. Stir. Drain beans and gently stir in. Allow the soup to simmer for about 30 min, stirring frequently.  Add the spinach and nutritional yeast, then allow soup to simmer for another 15min.

EDIT: To change this up and to add some flavor depth, I squirted about 1T of yellow mustard in to one serving (1/10 of pot). I prefer this variation, and will be using mustard for my remaining servings.

Here is the nutrition based on dividing the pot into 10 servings.

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Nutrition Summary Spinach Bean Minestrone
Report generated by CRON-o-Meter v0.9.7
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General (26%)
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Energy               |   257.8 kcal    19%
Protein              |    14.2 g       25%
Carbs                |    47.4 g       24%
Fiber              |    11.3 g       45%
Starch             |     8.4 g       56%
Sugars             |     5.1 g       10%
Fat                  |     2.2 g        5%

Vitamins (65%)
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Vitamin A            |  7810.8 IU     156%
Lutein+Zeaxanthin  |  7921.9 µg     158%
Folate               |   318.0 µg     177%
B1 (Thiamine)        |     1.3 mg     119%
B2 (Riboflavin)      |     1.3 mg     102%
B3 (Niacin)          |     8.2 mg      54%
B5 (Pantothenic Acid)|     0.6 mg      13%
B6 (Pyridoxine)      |     1.4 mg      85%
B12 (Cyanocobalamin) |     0.8 µg      39%
Vitamin C            |    16.6 mg      28%
Vitamin D            |     0.0 IU       0%
Vitamin E            |     3.3 mg      27%
Vitamin K            |   245.7 µg     273%

Minerals (34%)
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Calcium              |   168.3 mg      17%
Copper               |     0.5 mg      26%
Iron                 |     4.5 mg      30%
Magnesium            |   160.0 mg      50%
Manganese            |     1.5 mg      37%
Phosphorus           |   286.1 mg      41%
Potassium            |   977.9 mg      28%
Selenium             |     9.5 µg      17%
Sodium               |   328.1 mg      66%
Zinc                 |     2.8 mg      23%

Amino Acids (63%)
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CYS                  |     0.2 g       67%
ILE                  |     0.6 g       50%
LEU                  |     1.0 g       44%
LYS                  |     0.9 g       53%
MET                  |     0.2 g       39%
PHE                  |     0.7 g       74%
THR                  |     0.6 g       70%
TRP                  |     0.2 g       87%
TYR                  |     0.5 g      101%
VAL                  |     0.7 g       42%

Lipids (5%)
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Saturated            |     0.3 g        1%
Monounsaturated      |     0.3 g        1%
Polyunsaturated      |     0.8 g        3%
Omega-3            |     0.2 g       18%
Omega-6            |     0.6 g        6%
Cholesterol          |     0.0 mg       0%