• Juanita Weaver-Reiss

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. :)


https://cookieandkate.com/quinoa-vegetable-soup-recipe/




Quinoa Vegetable Soup with Kale


Author: Cookie and KatePrep

Time: 15 mins

CookTime: 45 min

Total Time: 1 hour

Yield: 4 to 6 servings


Ingredients

  • 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


Instructions

  1. 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.

  2. 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.

  3. 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.

  4. Add 1 teaspoon salt, 2 bay leaves and a pinch of red pepper flakes. Season generously with freshly ground black pepper.

  5. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.

  6. 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.

  7. Remove the pot from heat, then remove the bay leaves.

  8. 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.)

  9. Divide into bowls and top with grated Parmesan if you’d like.

Nutrition Facts

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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