GARDEN VEGETABLE QUINOA SOUP
I am not a fan of the term “diet,” so let’s say that since returning from vacation, I’ve been focused on making healthier ways of living. I’m trying (again) to boost the amount of vegetables I consume and decrease my reliance on simple carbs. As you can see from my Pinterest feed, it’s now the time to get all things fall in, and I decided that a simple vegetable soup would be appropriate. I wanted something traditional and simple, just like the type you can get from a can; however, it was made from scratch. Because I’ve been working hard in the gym, I knew that I’d need an extra dose of protein in the soup. This is why I came up with the Garden Vegetable Quinoa Soup.
WHAT IS QUINOA?
Quinoa can be described as seeds, but it cooks a lot like grain, which makes it a great choice for a variety of dishes. It’s more fiber-rich and proteins than rice, making it an excellent choice if you’re looking to eliminate the carbs that are easy to digest. Quinoa isn’t cheap; therefore, I prefer to incorporate it into soups like this that are balanced with less costly ingredients, such as celery, carrots, tomatoes, and spinach that are used in the soup.
SUBSTITUTIONS FOR QUINOA
If you’re not a fan of Quinoa, you could consider a different grain, such as pearled barley or pasta (orzo or couscous) and rice. But be conscious that cooking times for other grains, pasta, and rice won’t be as long as that of Quinoa.
HOW TO STORE YOUR GARDEN VEGETABLE QUINOA SOUP
This Garden Vegetable Quinoa soup is great to freeze. Don’t be intimidated by the yield of 10 cups! It’s a great choice for your weekly meal planning. Make a large batch, then store 4 or 5 portions in the fridge for the coming week, and then keep the remaining portions for when you’re low on time or money to cook.
P.S. Make sure to serve this with two bread slices of garlic bread that you can store in the freezer, so you’ll find yourself in soup heaven!
INGREDIENTS
1 tablespoon olive oil($0.11)
One yellow onion ($0.25)
Four cloves of garlic ($0.32)
$3.33 for three carrots ($0.32)
Three ribs of celery ($0.44)
1 15oz. canned kidney beans ($0.69)
1 15oz. can diced tomatoes that have been roasted and fried($1.35)
1/2 1 tsp of dry basil ($0.05)
One teaspoon dried oregano ($0.10)
1/2 tsp smoked paprika ($0.05)
Cracked black pepper that is fresh($0.05)
1 cup quinoa, uncooked ($1.97)
4 cups vegetable broth* ($0.54)
2 cups of water ($0.00)
1/4 lb. frozen spinach ($0.40)
INSTRUCTIONS
Cut the garlic in half and then dice the onion. Add garlic, olive oil, and onions to a large pan and cook on medium-low temperature until the onions become translucent and soft.
While the onions and garlic cook, clean and cut the carrots. Slice them into 1/4-inch thick pieces. Wash the celery, then cut into pieces of 1/4-inch. Add the celery and carrots to the pot and continue to cook until they begin to melt (about five minutes).
When the celery and carrots are cooking, wash the Quinoa using cool water in a mesh sieve. Rinse and drain kidney beans. Add the kidney beans, Quinoa, chopped tomatoes (with juices) ore,gano, basil, smoked paprika, and fresh broken spice (about 20 cranks from a mill for pepper) in the pot.
Add the broth from the vegetables and water to the pot, put the lid over it, and then increase the heat to medium-high. Let the bank bring to a simmer, then reduce the heat to a simmering level and allow it to cook for about 25 minutes (make sure that it’s boiling all the time, adjusting the heat just a bit when it isn’t).
After 25 minutes of simmering, the Quinoa should become translucent and soft. If not, let simmer a few minutes longer. Add 1/4 1 lb. of frozen spinach and heat to a simmer. The soup should be tasted, and then make sure to add salt and adjust seasoning according to your taste. Serve hot.
