Low Fat Pea Soup With Quinoa Food

PEA SOUP WITH QUINOA

Steps:

• In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; simmer, covered, until water is absorbed, 12-15 minutes. , Meanwhile, in a large saucepan, heat oil over medium-high heat; saute onion until tender. Stir in peas and broth; bring to a boil. Reduce heat; simmer, uncovered, until peas are tender, about 5 minutes., Puree soup using an immersion blender. Or cool slightly and puree soup in a blender; return to pan. Stir in quinoa, salt and pepper; heat through. Serve with toppings as desired.

LENTIL AND QUINOA SOUP

Steps:

• Pulse the onion and carrots in a food processor until chopped into small pieces. Heat 2 tablespoons butter in a large pot over medium-high heat. Add the onion-carrot mixture, 1 teaspoon dried mint and the cumin seeds. Cook, stirring occasionally, until the vegetables start to soften, about 4 minutes.
• Meanwhile, chop the tomatoes. Add to the pot and stir until they start to lose their shape, about 2 minutes. Add 7 cups water, the lentils, quinoa, 1 teaspoon salt and a few grinds of pepper. Cover and bring to a boil, then uncover and reduce the heat to a gentle simmer. Cook until the lentils are just tender, about 25 minutes (thin with 1 to 2 tablespoons water, if necessary). Season with salt and pepper.
• A few minutes before the soup is done, finely chop the garlic. Heat the remaining 2 tablespoons butter in a small saucepan over medium heat. Add the garlic and cook until it just starts to brown, 1 to 2 minutes. Stir in the red pepper flakes and remaining 1/2 teaspoon dried mint; remove from the heat.
• Divide the soup among bowls. Thin the labneh with 1 to 2 tablespoons water and add a dollop to each bowl. Drizzle the garlic butter on top.

CHICKPEA TORTILLA SOUP

Steps:

• Heat oil in a Dutch oven over medium-high heat. Add the red onion, garlic, jalapeno if desired, and pepper; cook and stir until tender, 3-5 minutes. Add broth and quinoa. Bring to a boil; reduce heat. Simmer, uncovered, until quinoa is tender, about 10 minutes. Add the chickpeas, beans, tomatoes, corn and cilantro; heat through. If desired, serve with optional ingredients.

CARROT, CHICKPEA AND QUINOA MELANGE

Steps:

• Heat oil in large saucepan over medium-high heat.
• Add garlic, cayenne, and cumin and stir 30 seconds.
• Add carrots, garbanzos, and broth and bring to boil.
• Add quinoa and simmer, covered, 30 minutes or until quinoa has absorbed all liquid.
• Season with salt and pepper and stir in parsley.

LEMON CHICKEN SOUP WITH QUINOA

Steps:

• In a large pot over medium heat, cook the carrots, celery and onion in the olive oil for about 7 minutes. Add chicken broth, chicken, quinoa, lemon juice and pepper. Bring to a boil, then reduce heat and simmer until quinoa is tender, 20 minutes.
• Add spinach and cook until tender.

LOW FAT PEA SOUP WITH QUINOA

Steps:

• In a small saucepan, bring water and quinoa to a boil. Reduce heat; cover and simmer for approximately 12 minutes or until water is absorbed.
• Meanwhile, in a large saucepan, saute onion in oil until tender. Stir in broth and peas. Bring to a boil. Reduce heat; simmer, uncovered, for five minutes or until peas are tender.
• In a blender or food processor, puree soup until smooth. If you are doubling the recipe, you may need to do this in batches.
• Return all to the pan. Stir in the salt, pepper and quinoa (and diced ham if adding); heat through.
• Garnish each serving with 1 teaspoon yogurt or sour cream if desired.
• For Vegetarian use the vegetable broth and for vegan omit the yogurt/sour cream.