Sat 6 Mar 2010
Comprised of easy to prepare and easy to find ingredients (save for quinoa, although it’s becoming more widely available), this soup will keep you going on the battlefield!
Also, if you’re like me, I recommend doubling the recipe you can eat it for lunch all week! I also modified the amount of liquid, as the quinoa will absorb quite a lot of liquid. If you’re health conscious, this soup is great – tons of vegetables, very-low carb, and the quinoa is a great source of protein and fiber.
- 1/2 cup uncooked quinoa
- 2 teaspoons olive oil
- 2 small carrots, cut into slices
- 2 medium green onions, thinly sliced
- 2 medium garlic cloves, minced (add another one or two for flavour and a health boost!)
- 5 cups low-sodium vegetable broth
- 1 medium red potato, unpeeled and diced
- 1 cup shredded red or green cabbage
- 2 medium ribs of celery, diced
- 1/4 cup sliced radishes
- 1 teaspoon dried oregano
- 1/4 teaspoon of salt
- 1/8 teaspoon crushed red pepper flakes
- 2 tablespoons snipped fresh parsley
(Authors’ note: I actually left out the radishes and red pepper flakes, as I desired a more mild soup. I compensated by adding two extra cloves of garlic. I say spice to your taste!)
1) In a medium saucepan, dry-roast the quinoa over medium heat for 1 to 2 minutes, or until slightly golden brown, stirring occasionally (some of the grains may pop slightly). Transfer to a plate.
2) In the same pan, heat the oil over medium heat, swirling to coat the bottom. Cook the carrots, green onions and garlic for 3-4 minutes, or until the carrots are tender-crisp, stirring occasionally.
3) Stir in the broth. Increase the heat to medium high and bring to a light boil, stirring occasionally.
4) Stir in the remaining ingredients except the parsley. Reduce the heat and simmer, partially covered, for 10 minutes, or until the potato is tender when pierced with a fork or sharp knife.
5) Stir in the quinoa. Simmer for 15 minutes, or until the quinoa is tender. Garnish with parsley.
This recipe was brought to you by Deliciously Healthy Recipes: Good food that’s good for you by the ‘Go Red for Women’ group of the American Heart Association.’