Friday, February 28, 2014

Meatless Fridays : Easy Quinoa Soup

So what exactly is a quinoa { KEEN wah }? It is a seed that can be cooked like whole grains ( like barley or rice) . Quinoa is high in fiber, has plenty of protein, vitamins, and minerals. It is a healthier alternative than white rice. If you want to read more about quinoa , its benefits, and history you can read it here : World's Healthiest Food ( whf.org) . There are also a lot of recipes that you can use quinoa or incorporate them too like salads and soups.

I sometimes put it with my beef stew recipe. Quinoa Kitchen Recipes offers good and tasty recipes. Buying it organic is best. I buy mine in bulk at Costco. We do not have a Whole Foods store near us so I really do not know the price or savings that I can get. Buying it at Costco is usually cheaper than the nearest grocery store here. This quinoa soup recipe is very simple and easy. Even our two girls had them for dinner. Flavorful and pack full of nutrients.






Ingredients:

1 tbsp Olive Oil
1/2 cup diced onion
4 cloves minced garlic
1/2 tsp cumin
1/2 tsp dried basil
1/2 cup Quinoa
1 cup fresh chopped tomatoes
1 - 1 1/2 cup of chopped carrots
2 bay leaves
4 cups vegetable Broth
2 cups water
1 cup Black beans, homemade or use canned,  no salt added
1/2 cup green peas
1-2 cups chopped broccoli
1/2 cup Parsley

Directions:

In a large pot , Heat oil and Saute your onion . Add garlic tomato , cumin and basil. Let it simmer for about 2 minutes.


Add the carrots , quinoa  bay leaves,


and 2 cups of broth only. Cover and let boil.


 Add the rest of the broth , water, peas, broccoli and parsley.

Let it boil and add the black beans ( I added the black beans lastly because it was precooked and it do not want it to be mushy).

Let it simmer for about 3-5 minutes or until the quinoa is cooked and the broccoli is tender.



Simple , healthy and really good.





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2 comments:

  1. This looks great, Khit!
    Thanks for sharing :-)
    Blessings :-)

    ReplyDelete
  2. Thank you so much for linking up at Tasty Tuesday! Your recipe has been pinned to the Tasty Tuesday Pinterest board! Please join us again next week!

    ReplyDelete

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