Quinoa Peanut White Bean Soup Food

QUINOA PEANUT WHITE BEAN SOUP

Steps:

• Heat oil in a large pot over medium heat. Cook and stir onion and jalapeno pepper in the hot oil until softened, 4 to 5 minutes. Stir in garlic; cook until fragrant, about 30 seconds. Stir in white beans, carrots, and quinoa.
• Pour vegetable broth, diced tomatoes, and soy sauce into the pot; bring to a boil. Reduce heat and simmer, covered, until carrots and quinoa are tender, about 20 minutes. Add red bell pepper; cook until softened, about 5 minutes. Stir in peanut butter until dissolved into the broth, about 1 minute.
• Garnish soup with cilantro, hot sauce, lime juice, and black pepper.

HEARTY QUINOA AND WHITE BEAN SOUP

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.

AFRICAN-INSPIRED QUINOA-PEANUT SOUP

Steps:

• Heat the oil in a soup pot. Sauté the onion over medium heat until translucent, then add the garlic, bell pepper, and celery. Sauté 10 to 15 minutes, or until the vegetables are golden and softened.
• Add the remaining ingredients except the last three. Bring to a rapid simmer, then lower the heat. Cover and simmer gently until the quinoa is cooked and the vegetables are tender, about 15 minutes.
• Add the peanut butter, stirring well to blend in completely, then simmer over very low heat for another 10 minutes, or until the quinoa is puffy and the sweet potato is tender.
• Season with salt, pepper, and cayenne. If time allows, let the soup stand off the heat for an hour or so. It will thicken as it stands. Just before serving, adjust the consistency with water as needed, then heat through. Adjust the seasonings, then serve.
• Nutrition Information
• Per serving:
• Calories: 242
• Total fat: 14g
• Protein: 8g
• Fiber: 4g
• Carbohydrate: 24g
• Cholesterol: 0mg
• Sodium: 68mg

CREAMY WHITE BEAN AND PEANUT SOUP

Steps:

• Place a saucepan with the olive oil over medium heat, and saute onions, celery, meat and garlic for 8 minutes.
• Add broth and next 3 ingredients, bringing to a boil.
• Reduce heat, and simmer 15 minutes.
• Add the peanut butter, stirring with a whisk.
• Cook 5 more minutes, stirring occasionally.
• Serve sprinkled with parsley.
• I usually omit the meat and puree the soup with my stick blender, enjoying the smooth, creamy texture.

BLACK BEAN QUINOA SOUP

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.

SPICY BLACK BEAN AND QUINOA SOUP

Steps:

• Heat olive oil in a large saucepan over medium-high heat. Add onion, celery, and carrot; cook and stir until onion is translucent and celery and carrot are crisp-tender, 3 to 5 minutes. Stir in garlic, paprika, and red pepper flakes; cook until fragrant, about 1 minute.
• Pour chicken broth, water, and quinoa into the saucepan. Bring to a simmer; reduce heat to medium-low, cover, and cook until quinoa is tender, about 20 minutes.
• Stir in diced tomatoes with juice, black beans, and corn. Bring back to a simmer and cook, uncovered, until black beans are heated through, about 5 minutes. Season with salt and pepper.