A Harvest of Quinoa Soup
Quinoa (keen-wa) is a seed that is used like a grain. If its package does not say it is pre-soaked and rinsed, soak it for 15 minutes in water and then drain through a coffee filter or cheesecloth in a colander. This removes a bitter flavor. Quinoa can be substituted in most recipes for rice, couscous or pasta. Prepare A Harvest of Quinoa Soup the day before to enhance the flavors.
- 1 tablespoon olive oil
- ¼ cup pre-soaked and rinsed quinoa
- ½ cup carrot, diced
- ¼ cup celery, diced
- 2 tablespoons sweet onion, chopped
- ¼ cup red or yellow bell pepper, diced
- 2 cloves garlic, minced
- 1 quart reduced or low sodium beef broth
- ½ cup canned, diced, low sodium tomatoes
- 1/2 cup cabbage, chopped
- 1 teaspoon Mrs. DASH (any flavor)
- ¼ teaspoon white or black pepper
- Dash of hot sauce if desired
Heat non-stick Dutch oven over moderately high heat. When hot, add the oil.
Sauté the quinoa, carrot, celery, onion, bell pepper and garlic in oil until golden brown.
Add broth, tomatoes and cabbage and bring to a boil. Simmer 30 minutes or until vegetables are tender.
Add the seasonings.
Nutritional Analysis with low sodium broth: Calories: 101, Carbohydrate: 12 grams, Protein: 4 grams, Fat: 4 grams, Saturated fat: 0.5 grams, Cholesterol: 0 milligrams, Sodium: 104 milligrams, Fiber: 2 grams
Exchanges: 1 starch, 1 fat
Recipe provided by the UGA Bartow County Cooperative Extension
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