Quinoa Vegetable Soup

Mar 6, 2021 | Recipes, Soups

A Message From Our Nutritionist

Soups are a staple in our home.  I especially like that you have flexibility in the seasonal vegetables that you can use.  It’s a great way to get your daily dose of nutrient dense vegetables.

Prep Time: 10 min

Cook Time: 40 min

Portions: 4 ppl

Ingredients

  • 2 Tbsp 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, pepper, sw. potato
  • 6 garlic cloves, minced
  • ½ teaspoon dried thyme
  • 1 can (28 ounce) diced tomatoes, drained
  • 1 cup quinoa, rinsed well in a fine mesh colander (use less for a lighter, more brothy soup)
  • 4 cups vegetable broth                                                                  
  • 2 cups water                                                                                        
  • 1 tsp salt, more to taste
  • 2 bay leaves
  • Pinch red pepper flakes
  • Freshly ground black pepper
  • 1 can (15 ounces) small white bean, rinsed and
  • drained (I like Yves)
  • 1 Cup or more chopped fresh kale, spinach or collard
  • greens, tough ribs removed
  • 1 tsp lemon juice
  • Optional garnish: freshly grated Parmesan cheese

 

Directions

  1.  Warm the olive oil in a large Dutch oven or 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.
  2. Add the garlic and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the drained diced tomatoes and cook for a few more minutes, stirring often.
  3. 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.
  4. Cook for 25 minutes, then remove the lid and add the beans and the chopped greens. Continue simmering for 10 minutes or more, until the greens have softened to your liking.
  5. Remove the pot from heat, then remove the bay leaves. Stir in 1 teaspoon lemon juice. Taste and season with more salt and pepper until the flavours are balanced to your taste.

 

NUTRITIONIST’S TIP:

I really like Quinoa (pronounced Keen-wah), because it is gluten free and contains some protein and fibre (insoluble), more so than most grains.  It’s low on the glycemic index (scores 53), which means it shouldn’t spike your blood sugar.  It’s firm and nutty although in a soup, you won’t necessarily pick up on this.  It’s a good substitute for rice if you’re looking to increase protein and fibre.  It’s also a good source of magnesium.

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