Soup is a fantastic way to get in your 5-6 recommended servings of vegetables for the day, especially during the cold winter months! Make up a large batch on the weekends and eat throughout the week. This well-rounded soup includes quinoa and beans which are heart-healthy sources of protein and carbohydrates. Beans are also high in soluble fiber, known to lower cholesterol and improve your gut health.
Prep: 10 minutes
Cook: 40 minutes
Makes: 8 servings
1 tablespoon olive oil
1 yellow onion, diced
4 cloves garlic, minced
3 large carrots, peeled and sliced
3 large stalks celery, sliced
One 15-ounce can kidney beans, rinsed and drained
One 15-ounce can fire roasted diced tomatoes
½ teaspoon dried basil
1 teaspoon dried oregano
½ teaspoon smoked paprika
Freshly cracked pepper
1 cup uncooked quinoa, rinsed
2 cups water
¼ pound frozen spinach
1. Mince the garlic and dice the onion. Add the olive oil, garlic, and onion to a large pot and sauté over medium-low heat until the onions are soft and transparent.
2. While the garlic and onion are cooking, wash and peel the carrots, then slice into ¼-inch thick rounds. Wash the celery and slice into ¼-inch pieces. Add the carrots and celery to the pot and continue to sauté until they just begin to soften (about 5 minutes).
3. While the carrots and celery are cooking, thoroughly rinse the quinoa with cool running water in a wire mesh sieve. Drain and rinse the kidney beans. Add the quinoa, kidney beans, diced tomatoes (with juices), basil, oregano, smoked paprika, and some freshly cracked pepper (about 20 cranks of a pepper mill) to the pot.
4. Add the vegetable broth and water to the pot, place a lid on top, and turn the heat up to medium-high. Allow the pot to come to a boil, then turn the heat down to low and let simmer for 25 minutes (make sure it’s simmering the entire time, turning the heat up just slightly if it stops).
5. After simmering for 25 minutes the quinoa should be slightly translucent and tender. If not, let simmer a few minutes longer. Stir in ¼ lb. of frozen spinach until heated through. Taste the soup and add salt or adjust the seasonings if necessary. Serve hot.
Nutritional Information per Serving:
Calories: 177cal, Fat: 4g, Carbohydrates: 27g, Fiber: 6g, Protein: 8g, Sodium: 290 mg
Adapted from: https://www.budgetbytes.com/2016/09/garden-vegetable-quinoa-soup/