Make it Monday - Quinoa vegetable soup
Usually go for easier than this recipe, but....
I usually make foods that have a lot less ingredients than this recipe. I like simple. The simpler, the better. However, the pictures on the blog looked delicious. And, it has become really cold outside, so a good vegetable soup was appealing. I definitely prefer homemade to the canned variety.
The author of the blog gave the first credit to her dog Cookie - Blog name is Cookie and Kate, so maybe that was the second reason I chose this recipe to feature too. :)
Quinoa Vegetable Soup with Kale
Author: Cookie and KatePrep
Time: 15 mins
CookTime: 45 min
Total Time: 1 hour
Yield: 4 to 6 servings
3 tablespoons 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 teaspoon dried thyme
1 large can (28 ounces) diced tomatoes
Scant 1 cup quinoa, rinsed well in a fine mesh colander (use less for a lighter, more broth-y soup)
4 cups (32 ounces) vegetable broth
2 cups water1 teaspoon salt, more to taste
2 bay leaves
Pinch red pepper flakes
Freshly ground black pepper
1 can (15 ounces) great northern beans or chickpeas, rinsed and drained
1 cup or more chopped fresh kale or collard greens, tough ribs removed
1 to 2 teaspoons lemon juice, to taste
Optional garnish: freshly grated Parmesan cheese
Warm the olive oil in a large Dutch oven or soup pot 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 and is turning translucent, about 6 to 8 minutes.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, stirring often.Pour in the quinoa, broth and the water.
Add 1 teaspoon salt, 2 bay leaves and a pinch of red pepper flakes. 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.
Cook for 25 minutes, then remove the lid and add the beans and the chopped greens. Continue simmering for 5 minutes or more, until the greens have softened to your liking.
Remove the pot from heat, then remove the bay leaves.
Stir in 1 teaspoon lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. (You might need up to ½ teaspoon more salt, depending on your vegetable broth and your personal preferences.)
Divide into bowls and top with grated Parmesan if you’d like.
Serves 6 Amount Per Serving Calories 280 % Daily Value* Total Fat 10.3g 16% Saturated Fat 1.4g Trans Fat 0g Polyunsaturated Fat 2.3g Monounsaturated Fat 5.7g 0% Cholesterol 0mg 0% Sodium 1019.4mg 42% Total Carbohydrate 40.8g 14% Dietary Fiber 8.9g 36% Sugars 9.2g Protein 9g 18%
I like the fact this soup is made with a couple of super foods - quinoa and kale. It also can be made with different vegetables such as butternut squash, zucchini, summer squash, or sweet potatoes. Different from just adding the traditional white potatoes to a vegetable soup.
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