Garden Vegetable Quinoa Soup

Garden Vegetable Quinoa Soup might be just the soup you are searching for. This gluten free, dairy free, lacto ovo vegetarian, and vegan recipe serves 8 and costs $1.15 per serving. One portion of this dish contains roughly 9g of protein, 3g of fat, and a total of 203 calories. It is perfect for Autumn. A mixture of spinach, onion, fire roasted canned tomatoes, and a handful of other ingredients are all it takes to make this recipe so scrumptious. 649 people found this recipe to be tasty and satisfying. From preparation to the plate, this recipe takes around 50 minutes. It is brought to you by Budget Bytes. All things considered, we decided this recipe deserves a spoonacular score of 100%. This score is tremendous. Similar recipes are Garden Vegetable Soup, Garden Vegetable Soup, and Garden Vegetable Soup.

Servings: 8

Preparation duration: 10 minutes

Cooking duration: 40 minutes

 

Ingredients:

½ tsp dried basil $0.05

3 carrots $0.32

3 ribs celery $0.44

15oz. can fire roasted diced tomatoes $1.35

4 cloves garlic $0.32

15oz. can kidney beans $0.69

1 Tbsp olive oil $0.11

1 yellow onion $0.25

1 tsp dried oregano $0.10

½ tsp smoked paprika $0.05

Freshly cracked pepper $0.05

1 cup uncooked quinoa $1.97

¼ lb. frozen spinach $0.40

4 cups vegetable broth* $0.54

2 cups water $0.00

Equipment:

pot

sieve

pepper grinder

Cooking instruction summary:

Mince the garlic and dice the onion. Add the olive oil, garlic, and onion to a large pot and saut over medium-low heat until the onions are soft and transparent.While the garlic and onion are cooking, wash and peel the carrots, then slice into -inch thick rounds. Wash the celery and slice into -inch pieces. Add the carrots and celery to the pot and continue to saut until they just begin to soften (about 5 minutes).While the carrots and celery are cooking, rinse the quinoa well with cool running water in a wire mesh sieve. Drain and rinse the kidney beans. Add the quinoa, kidney beans, diced tomatoes (with juices), basil, oregano, smoked paprika, and some freshly cracked pepper (about 20 cranks of a pepper mill) to the pot.Add the vegetable broth and water to the pot, place a lid on top, and turn the heat up to medium-high. Allow the pot to come to a boil, then turn the heat down to low and let simmer for 25 minutes (make sure it's simmering the entire time, turning the heat up just slightly if it stops).After simmering for 25 minutes the quinoa should be slightly translucent and tender. If not, let simmer a few minutes longer. Stir in lb. of frozen spinach until heated through. Taste the soup and add salt or adjust the seasonings if necessary. Serve hot.

 

Step by step:


1. Mince the garlic and dice the onion.

2. Add the olive oil, garlic, and onion to a large pot and saut over medium-low heat until the onions are soft and transparent.While the garlic and onion are cooking, wash and peel the carrots, then slice into -inch thick rounds. Wash the celery and slice into -inch pieces.

3. Add the carrots and celery to the pot and continue to saut until they just begin to soften (about 5 minutes).While the carrots and celery are cooking, rinse the quinoa well with cool running water in a wire mesh sieve.

4. Drain and rinse the kidney beans.

5. Add the quinoa, kidney beans, diced tomatoes (with juices), basil, oregano, smoked paprika, and some freshly cracked pepper (about 20 cranks of a pepper mill) to the pot.

6. Add the vegetable broth and water to the pot, place a lid on top, and turn the heat up to medium-high. Allow the pot to come to a boil, then turn the heat down to low and let simmer for 25 minutes (make sure it's simmering the entire time, turning the heat up just slightly if it stops).After simmering for 25 minutes the quinoa should be slightly translucent and tender. If not, let simmer a few minutes longer. Stir in lb. of frozen spinach until heated through. Taste the soup and add salt or adjust the seasonings if necessary.

7. Serve hot.


Nutrition Information:

Quickview
202k Calories
9g Protein
3g Total Fat
34g Carbs
67% Health Score
Limit These
Calories
202k
10%

Fat
3g
5%

  Saturated Fat
0.47g
3%

Carbohydrates
34g
12%

  Sugar
4g
5%

Cholesterol
0.0mg
0%

Sodium
596mg
26%

Get Enough Of These
Protein
9g
18%

Vitamin A
5763IU
115%

Vitamin K
82µg
79%

Manganese
0.91mg
46%

Folate
148µg
37%

Fiber
7g
30%

Magnesium
84mg
21%

Phosphorus
198mg
20%

Iron
3mg
19%

Potassium
556mg
16%

Copper
0.31mg
15%

Vitamin B6
0.28mg
14%

Vitamin B1
0.2mg
13%

Vitamin C
8mg
11%

Zinc
1mg
10%

Vitamin B2
0.15mg
9%

Vitamin E
1mg
9%

Calcium
78mg
8%

Vitamin B3
1mg
5%

Selenium
2µg
4%

Vitamin B5
0.42mg
4%

covered percent of daily need
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Food Trivia

The first soup was made from hippopotamus and dates back to 6000 B.C.

Food Joke

Another version of The Good Wife Guide This article (believe it or not) is an actual extract from a Home Economics textbook printed in the early 1960’s. It is absolutely true and it was written in a serious manner – it was not written as a joke. So you women out there, please don’t blame me. In fact I for one am glad things have changed in the 21st century as much as they have! Challenge. If anyone wants to prepare, “The Good Husband Guide” as you think it might have been written in the 1960’s, then send it to me. Have dinner ready. Plan ahead even the night before, to have a delicious meal ready on time for his return from work. This is a way of letting him know that you have been thinking about him and are concerned about his needs. Prepare yourself. Take 15minutes to rest so you will be refreshed when he arrives. Touch up your make-up, put a ribbon in your hair and be fresh looking. He has just been with a lot of work weary people. Be a little gay and a little more interesting for him. His boring day may need a lift and one of your duties is to provide it. Clear away the clutter. Make one last trip through the main part of the house just before your husband arrives. Gather up schoolbooks, toys, papers etc and then run a dust cloth over the tables. During the colder months of the year you should prepare and light a fire for him to unwind by. After all, catering for his comfort will provide you immense personal satisfaction. Make the evening his. Never complain if he goes out to dinner or other places of entertainment without you. Instead, try to understand his world of strain and pressure and his very real need to be at home and relax. Try to make sure your home is a place of peace, order and tranquillity. Don’t complain if he’s late home for dinner or even stays out all night. Count this as minor compared to what he might have gone through that day. Make him comfortable. Have him lean back in a comfortable chair. Have a cool or warm drink ready for him. Arrange the pillow and offer to take off his shoes. Speak in a low, soothing and pleasant voice. Remember, he is the master of the house and as such will always exercise his will with fairness and truthfulness. Once he has had a chance to have his evening meal, clear the dishes and wash up promptly. If your husband should offer to help decline his offers – he may feel obliged to repeat this offer and after a long working day he does not need the extra work. Encourage your husband to pursue his hobbies and interests and be supportive without seeming to encroach. If you have any little hobbies try not to bore him speaking of these, as women’s interests are often rather trivial compared to men’s. at the end of the evening tidy the home ready for the morning and again think ahead to his breakfast needs. Once you have both retired to the bedroom prepare yourself for bed as promptly as possible. Your tired husband does not want to queue for the bathroom, as he would have to do for his train. However, try to remember to look your best when going to bed. Try to achieve a look that is welcoming without being obvious. If you need to apply face cream or hair rollers wait until he is asleep as this can be shocking to a man last thing at night.

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