Monday, June 20, 2011

Savory Quinoa and Vegetable Soup

I created this delicious soup for our Sunday dinner tonight and it was a big success.  I wanted to use quinoa and red potatoes, so I put them together with some additional yummy ingredients and PRESTO.......A BEAUTIFUL SOUP.  Serve this with a green salad and some delicious crunchy bread.  You will love this.
We usually think of quinoa as a grain, but it is actually the seed of a plant that, as its scientific name Chenopodium quinoa reflects, is related to beets, chard and spinach.


SOME OF THE BENEFITS OF QUINOA:
1. Protein Powerhouse
Proteins are essential to the building and repair of the body’s tissues and to basic functions like growth, digestion and excretion. Quinoa has a higher protein content than wheat, barley or other major grains. One cup of quinoa has 9 grams, which trumps the protein-rich egg (6 grams). Quinoa, which contains all 8 of the essential amino acids, is a complete protein. It has become a favorite dish among vegans and vegetarians, but the pleasures and benefits of it are available to anyone seeking an alternative to meat, eggs and dairy products as a protein source.
2. Dieter’s Dream
Quinoa is a satisfying, low-cholesterol source of complex carbohydrates. Rich in fiber, it’s digested slowly and has a low glycemic index, helping you steer clear of the blood-sugar roller coaster. With its chewy texture, quinoa can be eaten at a leisurely pace. Its heart-healthy polyunsaturated fats will leave you feeling full while providing more nutritional content than breads or cereals made of refined grains. Quinoa can be eaten as a breakfast food to provide long-lasting energy and help you breeze through your morning workout. A meal of vegetables and quinoa, or quinoa and beans, is a dieter’s dream: high in vitamins, minerals and protein, while low in fat and calories.
3. Internal Cleanser/Detox
As a complex carbohydrate, quinoa acts an internal cleanser, easing the progress of food through the digestive tract. Used regularly in your diet, quinoa can help keep you free of constipation and bloating. Unlike more common grains such as wheat, quinoa is gluten-free and can be enjoyed by people with digestive disorders, like celiac disease. This versatile seed can be used in breads, soups or other foods where grains are a primary ingredient, offering a steady source of colon-cleansing fiber. The vitamin B and folate in quinoa also help the liver in its role of eliminating wastes from the body, adding to quinoa’s detoxifying properties.
4. Bone Builder
For vegans, people with lactose intolerance or those who are simply looking for non-dairy sources of this vital mineral, quinoa is a flavorful source of plant-derived calcium. Calcium builds and maintains bones and teeth, helps regulate the contraction of the heart, and facilitates nerve and muscle function. One cup of cooked quinoa contains 30 milligrams of calcium. Quinoa also contains impressive quantities of potassium, magnesium and zinc, minerals that are crucial for heart, nerve and muscle function.
5. Brain Food
A cup of cooked quinoa offers 15 percent of the U.S. Recommended Daily Allowance of iron, which helps to deliver oxygen to the blood, boosting energy and brain power. Quinoa’s vitamin B content can help keep the mind sharp, maintain brain volume and stabilize mood.  (5 Health Benefits of Quinoa)
Savory Quinoa and Vegetable Soup
Printable Recipe
Serves 6

1 clove garlic (minced)
1 yellow onion (diced into small pieces)
1 Tbsp. olive oil
3 very large red potatoes (about 14 oz.) (diced into small squares)
2/3 cup quinoa (uncooked)
3 vine ripened tomatoes (diced)
2 carrots (diced into small squares)
1 yellow squash (diced into small pieces)
9 cups unsalted vegetable broth (I used Rapunzel, Vegan)
1/2 tsp. oregano
1/2 tsp. coriander
1/8 - 1/4 tsp. cayenne pepper
2 tsp. sea salt
pepper to taste
1/4 tsp. stevia powder
1 Tbsp. nutritional yeast
1/4 cup fresh parsley (chopped)
4 fresh basil leaves (sliced)

1.)  Add olive oil to a large stock pot and add minced garlic & onion.  Season by sprinkling some salt and pepper while cooking.

2.)  Add quinoa, diced potatoes, carrots, tomatoes, dry seasonings, stevia, salt & pepper.  Continue to cook, stirring frequently,  Cook for about 5 minutes.

3.)  Add vegetable broth and yellow squash. Bring to a boil and then turn to low and simmer for 20 minutes. 

4.)  Add nutritional yeast and stir well.  Turn burner off and add in chopped parsley and basil leaves.   

5.)  Serve with crusty bread and a green leafy salad.  ENJOY!!

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5 comments:

  1. Quinoa and potato together sound perfect - and I love squash in soups!

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  2. Great looking zuppa. Another exciting idea to add the TBSP of nooch to a soupl

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  3. I love that you used the quinoa in a soup. I love this grain so much for the health benefits!

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  4. Thank you ladies:) This soup is delicious with the quinoa. The flavors blend so well. Delicious!! Let me know if you make it, I would love to hear how you like it.

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  5. I made this for my family ages 1-16. They loved it! It would be great in winter or summer. I added green beens also because they were fresh from my garden. They work well with this recipe also.

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