Quinoa Vegetable Soup – Healthy Soup Recipe

Clean Eating Claudia — Tue, 07 Jan 2014 05:57:35 +0000

Baby its cold outside!

Ok, so I’m a super wimp when it comes to cold weather and I’m complaining because the high hardly got out of the 30’s today in south Texas. I realize that a lot of you are suffering with terrible temperatures and the snow piled high and for that, I’m sorry for ever complaining that 70 degrees is cold.

So first off, it’s incredibly cold for us Americans this first Monday of 2014 and it also happens to be Meatless Monday. I have just the thing for you guys, Quinoa Vegetable Soup! This soup is vegan and a nutritional powerhouse bringing together protein, fiber, and tons of vitamins and minerals, oh and it tastes incredible, how could I forget to mention that?

For this hearty, yet light calorie soup I’m hoping you guys have the majority of the ingredients on hand because I just know your pantries are stocked with healthy ingredients already , **nudge, nudge**, as I don’t want you all to have to step a foot out in this weather.

Grab your pens! Here’s the ingredient list:

4 cups of water or low sodium vegetable broth
2 tablespoons olive oil
2 cloves minced garlic
½ of a medium yellow onion (finely chopped)
3 large stocks of celery (chopped)
4 large carrots (chopped)
2 cups of sliced or chopped zucchini
3 cups of kale (chopped and de-stemmed)
¾ cup quinoa
1 28 oz crushed tomatoes
1 15 oz can of garbanzo beans
1 15 oz can of cannellini beans
1 tsp of turmeric
A pinch of red pepper flakes (optional)
Salt and pepper to taste

Garnish of your choice: I used nutritional yeast but you can add fresh basil or rosemary, light or fat free parmesan cheese right into your bowl.

Directions:

In a large soup pot, on medium heat add the two tablespoons of olive oil in the pan, allowing the oil to heat up.

To the pot, add the onions, celery, and carrots stirring frequently and allow to cook for 4-5 minutes or until they begin to soften.

Then add the minced garlic and red pepper flakes and continue cooking for another 30-45 seconds as to not allow the garlic to burn.
Add the zucchini, season with salt and pepper, stir in the turmeric and continue cooking for another 2 minutes.

Now it’s time to add the tomatoes and your water or broth bringing the soup to a boil, so raise the heat on the stove to about medium high. Once you achieve a boil, lowering the stove to a low, allow your soup to boil gently for about 18-20 minutes making sure to keep it uncovered.

Add the quinoa, cover, and keeping heat on low, cook for an additional 15 to 20 minutes.

Add the kale, beans and maybe even another ½ cup to a cup water or broth; continue cooking for another 6-7 minutes or until the kale is tender.

Pour this hearty soup into a bowl and sprinkle with garnish and serve.

This soup will yield approximately 12 1 cup servings and comes in at 157 calories per; and because it’s full of awesome fiber that help you feel full, you can refrigerate or freeze the leftovers for another cold and snowy day.

Stay warm my friends!

12 Servings

Amount Per Serving

Calories 154.0

Total Fat 3.3 g

Saturated Fat 0.4 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 1.7 g

Cholesterol 0.0 mg

Sodium 346.7 mg

Potassium 283.6 mg

Total Carbohydrate 26.7 g

Dietary Fiber 5.9 g

Sugars 4.3 g

Protein 10.1 g

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Quinoa Vegetable Soup – Healthy Soup Recipe