PINK BEAN, QUINOA, AND SPINACH SOUP
Steps:
- Heat the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the carrots and garlic and continue to sauté until all are golden, about 5 minutes.
- Add 6 cups water, followed by the bouillon cubes, tomatoes, quinoa, beans, curry powder, cinnamon, and nutmeg. Bring to a rapid simmer, then cover and simmer gently for 15 to 20 minutes, until the quinoa is tender.
- Add the spinach and cover. Cook for just a minute or two, until it is wilted, then stir it into the soup. Adjust the consistency with a little more water if the soup is too dense; season with salt and pepper and serve.
- menu suggestions
- For a delicious soup-and-salad meal, pair this with Mixed Greens with Sprouts, Apple, and Daikon (page 179) and serve with fresh whole-grain olive bread or a fresh flatbread such as pita or lavash.
- To complete the meal without using further recipes, serve with vegan cheese quesadillas (use a griddle on the stovetop or bake in a 400°F oven) or simple nachos (tortilla chips topped with melted vegan cheese and, if you'd like, some green chiles), and a salad of mixed greens, tomatoes, peppers, and olives.
- nutrition information
- Calories: 181
- Total Fat: 5g
- Protein: 7.5g
- Carbohydrates: 26g
- Fiber: 6g
- Sodium: 280mg
BLACK BEAN QUINOA SOUP
This was adapted from a recipe on drfuhrman.com. I simplified the instructions to make it easier to prepare.....For each can of low sodium broth, I substitute 2 cups water, 1 tablespoon VegiZest (from drfuhrman.com) and 1/8 teaspoon salt (optional)......You can reduce prep time by using frozen pre-chopped vegetables and jarred garlic.
Provided by Anne Sainz
Categories Black Beans
Time 1h5m
Yield 8 serving(s)
Number Of Ingredients 14
Steps:
- Chop onion, bell pepper, garlic and carrot and put in large soup pot (at least 6 quarts).
- Add diced tomato, cumin, chili powder, cilantro, red pepper flakes and beans to soup pot.
- Add quinoa and broth to soup pot.
- Bring to a boil, then reduce heat, cover and cook for 30 minutes.
- Add spinach and lime juice and cook until spinach is thawed, stirring occasionally.
BROCCOLI AND GREEN BEAN QUINOA (WITH BROCCOLI PESTO)
This recipe is an adaptation of Heidi Swanson's Double Broccoli Quinoa recipe over at 101 cookbooks. I added green beans and adjusted the pesto dressing to remove the dairy.
Provided by Itneedslemonjuice
Categories One Dish Meal
Time 30m
Yield 5-6 cups
Number Of Ingredients 11
Steps:
- Break down your broccoli into small florets. Peel and chop the stems. You will use 2 cups of the stems and less attractive florets for the pesto and leave the remaining 3 cups of beautiful florets for the quinoa dish.
- Boil the 2 cups of broccoli stems for the pesto until they are cooked through. Drain.
- Now boil the 3 cups of broccoli and the 3 cups of green beans.
- While the broccoli and green beans are cooking, create your pesto. Using an immersion blender or a food processor, puree the broccoli with the oil, lemon juice, garlic cloves, almond pieces and mayonnaise. Add garlic salt, pepper and dill to taste. I use my immersion blender in a large mason jar and it works perfectly. Set aside.
- Once the broccoli and green beans are cooked to your liking, remove from the water. Add the rinsed quinoa to the broccoli/green bean water and boil for about 5-10 minutes (until the quinoa gets fluffy and the little tails pop out). Drain the quinoa.
- Throw the quinoa and the vegetables back into the pot and mix well. Add about 1/2 of the pesto to the quinoa mix, combine well and taste. Continue to add the pesto and taste until it is to your liking. Any left over pesto can be stored for later. Add any final seasonings to adjust the dish based on your personal tastes and enjoy!
Nutrition Facts : Calories 381.2, Fat 17.4, SaturatedFat 2.2, Cholesterol 1.1, Sodium 88.1, Carbohydrate 49.3, Fiber 8.1, Sugar 3.2, Protein 11.4
LEMONY QUINOA-AND-SPINACH SOUP
Make sure to rinse your quinoa well in cold water before using.
Provided by Martha Stewart
Categories Food & Cooking Soups, Stews & Stocks Soup Recipes
Time 40m
Number Of Ingredients 8
Steps:
- In a small pot, bring broth, dill sprig, lemon peel, and garlic to a boil. Season with salt. Reduce heat and simmer, covered, 10 minutes. Uncover; remove dill sprig and lemon peel. Increase heat to medium-high and add quinoa; cook, stirring occasionally, until tender, 8 to 10 minutes. Remove from heat. Stir in spinach, chopped dill, and lemon juice. Drizzle with oil, season with pepper, and serve.
QUINOA AND VEGETABLE SOUP
This is a hearty soup with lots of vegetables and kidney beans. Quick and easy.
Provided by GIMESUN
Categories Soups, Stews and Chili Recipes Soup Recipes Vegetable Soup Recipes
Time 1h15m
Yield 6
Number Of Ingredients 16
Steps:
- Heat olive oil and butter in a large pot or Dutch oven over medium heat; cook and stir onion, garlic, carrot, and celery until softened, 5 to 10 minutes. Add parsley, basil, bay leaf, thyme, chicken broth, and tomatoes; bring to a boil. Reduce heat and simmer until heated through, 10 minutes.
- Stir cabbage, kidney beans, and quinoa into the soup. Cover and simmer until quinoa is tender, 30 minutes. Garnish each serving with Parmesan cheese.
Nutrition Facts : Calories 279.7 calories, Carbohydrate 31.8 g, Cholesterol 23.5 mg, Fat 12.4 g, Fiber 8.5 g, Protein 11.6 g, SaturatedFat 4.3 g, Sodium 1922.7 mg, Sugar 6.9 g
HEARTY QUINOA AND WHITE BEAN SOUP
Soup doesn't have to be loaded with meat to be deeply satisfying. This one from Mary McCartney, devoted vegetarian, cookbook author and a daughter of Paul, is proof of that fact. Quinoa adds a lovely bit of texture, and beans - practically any variety will do - add heft and a wonderful creaminess as they break down in the broth. This recipe begs to be tampered with, so feel free to add more beans, vegetables, quinoa or fresh herbs. One reader even added a few cups of cooked pasta. It's almost impossible to mess up, so don't hold back.
Provided by Jeff Gordinier
Categories dinner, weekday, main course
Time 45m
Yield 6 servings (about 2 1/2 quarts)
Number Of Ingredients 13
Steps:
- Heat oil in a large, heavy-bottomed saucepan over medium heat. Add onions, carrots and celery, and sauté until barely tender, about 5 minutes. Add beans and garlic and stir for 2 minutes.
- Stir in tomatoes and their juices, and vegetable stock. Simmer for 20 minutes.
- Add quinoa, parsley, oregano or other herb, and bay leaf. Cover and simmer until quinoa is cooked, 12 to 15 minutes. Season with salt and pepper to taste. Remove bay leaf and serve.
Nutrition Facts : @context http, Calories 240, UnsaturatedFat 8 grams, Carbohydrate 31 grams, Fat 10 grams, Fiber 8 grams, Protein 8 grams, SaturatedFat 1 gram, Sodium 1155 milligrams, Sugar 5 grams
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