Quinoa Vegetable Soup

I’ve been trying to incorporate at least two meatless meals into our week. I’ve always done at least one so my meat and potatoes guys are kinda use to it. Although, when I said I wanted two meatless meals during the week my son said, “but there is only one “M” day during the week… so no can do.”  That kid is funny 😀

Quinoa

This gluten-free seed is a great source of protein. It contains all essential amino acids making it a complete protein food.  Quinoa is a great option for people who are trying to reduce their meat consumption. Quinoa is also a good source of fiber and it also provides iron, magnesium, potassium, folate, calcium, phosphorus, and vitamins A and E.

  • Iron is important for hemoglobin and red blood cells
  • Magnesium is good for lowering blood pressure
  • Potassium is needed or muscle contraction
  • Calcium is needed for bone strength and nerve impulses
  • Folate protects against megaloblastic anemic is needed for the metabolism of amino acids
  • Phosphorus is needed for bone mineralization and collagen formation

Quinoa

Quinoa Nutrition

(1 Cup)
  • Calories 222
  • Protein   8 g
  • Fat  4 g
  • Carbohydrate  39 g
  • Dietary Fiber   5 g
  • Iron 3 mg
  • Magnesium 118 mg
  • Calcium 31 mg
  • Phosphorus 281 mg
  • Potassium 318 mg
  • Folate 78 µg

Quinoa Vegetable Soup

Quinoa Vegetable Soup

Adapted from America’s Test Kitchen

Ingredients:

1 cup onion, diced

1 garlic clove, minced

1 red bell pepper, diced

1 Tbsp Olive oil

1 tsp cumin

1/4 tsp black pepper

1/4 tsp salt

1 pound potatoes- skin on, diced

8 cups Vegetable broth

1 cup quinoa

1 cup frozen corn

1 avocado, diced

1 lime, halved

Directions:

Place olive oil in large pot or dutch oven over medium high heat. Add onions and sauté until translucent. Add garlic, sauté until fragrant. Add bell pepper to pan and sauté for 2 minutes.

Add cumin, salt and pepper to pan, toss to coat.

Place potatoes into pot and cover with 8 cups of vegetable broth. Bring to a boil, reduce heat and cook until 10 minutes.

Add Quinoa to soup. Continue cooking for another 10 minutes.

Add the corn to the soup and continue to simmer until potatoes and quinoa are tender , 5-8 minutes.

While soup in cooking dice avocado and add juice of half a lime, set aside.

Once soup is done turn off heat and squeeze half a lime over soup. Stir to combine.

Garnish each bowl of soup with avocado.

Vegetable soup

This is such a versatile grain, you can easily use it in place of pasta or rice. I have found that I like to make it into a pseudo-rice pudding. I add cinnamon, sweetener, and almond milk to cooked quinoa and it is absolutely delicious hot or cold.  How do you like to use Quinoa?

Source:

http://ndb.nal.usda.gov/ndb/foods/show/6359?fg=&man=&lfacet=&format=&count=&max=25&offset=&sort=&qlookup=quinoa

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14 thoughts on “Quinoa Vegetable Soup

  1. I’ve become a little wary when buying brown rice now because of the arsenic levels, but I still do eat it. It’s great that quinoa can be used in its place to lower brown rice consumption for someone that eats a lot of it. I have yet to see it in a recipe for soup such as you have done!

    • I prefer quinoa over rice. Rice always seems so heavy. I also like that it’s a good protein source. It was really good in the soup. It was the first time to use it this way so, I was happy it turned out good 😀

  2. Pingback: Parmesan Quinoa and Kale | Clean & Green Nutrition

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