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
SPICY VEGGIE AND WHITE BEAN QUINOA
This quinoa dish is easy, tasty, and very adaptable. You can change the veggies to just about anything you like and step up the heat if you like it spicy. Virtually impossible to mess it up! Serve hot or cold and top with hot sauce (such as Secret Aardvark™ Habanero Hot Sauce).
Provided by mg
Categories Everyday Cooking Vegan
Time 50m
Yield 4
Number Of Ingredients 12
Steps:
- Heat oil in a deep pan over medium-high heat. Saute carrots, celery, bell pepper, and onion until crisp-tender, about 5 minutes. Add beans, tomatoes, broth, quinoa, giardiniera, garlic powder, salt, and pepper. Bring to a boil. Turn down to a simmer and cook until most of the liquid has been absorbed, about 20 minutes.
Nutrition Facts : Calories 361.8 calories, Carbohydrate 55.6 g, Fat 9.9 g, Fiber 9.7 g, Protein 13.4 g, SaturatedFat 1.3 g, Sodium 375.4 mg, Sugar 7.3 g
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
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