Quinoa + Veggie Soup

Likely my only favorite thing about winter: SOUP! This Quinoa + Veggie Soup is hearty and versatile enough to be transitioned into a spring dish [adding asparagus would be yummy!]. In my opinion, the only way to a make soup an actual meal is to add a grain - whole grains are the way to go if you want ALL the benefits [need to know the difference between a whole grain and refined grain? Here ya go!]. Otherwise, the soup may be filling for the time being from the liquid and veggies, but an hour later you're starving again. You need something to bulk it up, add some more fiber, and keep you satisfied!

The ancient grain, quinoa, can do just that. A few years ago, quinoa was all the rage. Although it's 15 minutes of fame may have passed, I still love it! It's high in protein, versatile, soft in texture and can bulk up anything from salads, soups, or even a main meal. As an added bonus, it's a plant based complete protein - meaning it has all essential amino acids the body needs [like animal based or soy based protein] - packing 8g protein in 1 cup!

Add in your favorite vegetables to give this Quinoa + Veggie Soup your own flare, top with nutritional yeast for a cheesey flavor loaded with B vitamins or do your own thing with a spoonful or two of parmesan cheese. Enjoy!

Quinoa + veggie soup

INGREDIENTS

  • 1 1/2 tbsp. olive oil

  • 1 yellow/white onion, diced

  • 2 cups carrots, chopped

  • 1 cup butternut squash, cubed

  • 2 tsp. dried thyme

  • 4 cloves roasted garlic [or use raw + add while sautéing veggies]

  • 1-15 oz. can diced tomatoes

  • 1 cup quinoa

  • 4 cups vegetable broth [I use low sodium]

  • 3 cups water

  • 1-15 oz. can white beans, drained + rinsed

  • 3 bay leaves

  • red pepper flakes, a dash or two

  • black pepper + salt, to taste

  • 5 cups kale, stems removed

INSTRUCTIONS

  1. Heat a large stock pot/dutch oven on medium high heat. Add olive oil, onion, carrots and butternut squash and sauté for ~5 minutes.

  2. Add garlic and thyme. Continue sautéing for another minute or until onion is translucent.

  3. Add all remaining ingredients aside from the beans and kale. Bringing to a boil, reduce to a simmer, and cover. Cook for ~30 minutes, or until carrots and squash are tender enough for your liking.

  4. Remove bay leaves and stir in kale and beans. Cook until kale has softened, ~5 minutes. Enjoy!

Adapted from Cookie & Kate's Quinoa Vegetable Soup

Main Dishes, Lunch, Dinner, SoupsLara Harrissoup, quinoa, veggies, whole grains, nutritional yeastComment