Nourish Your Life

Makes 4-5 servings

Ingredients:

1 cup water
1/2 cup quinoa
4 cups vegetable broth or 2 (14.5 oz) cans vegetable broth
1/2 cup chopped onion
1/2 cup diced carrot
1 teaspoon minced garlic
2 cups broccoli, broccolini, rabe or broccoflower, (or try a mix) washed and chopped coarsely
salt and pepper to taste.

Directions

Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
Bring water to a boil.
Stir in quinoa, cover, reduce heat and simmer for 10 minutes.
Add broth, onion and carrot
Simmer for 10 minutes.
Add broccoli and simmer 5 more minutes.
Salt and pepper to taste
Enjoy!

NOTE: Reduce cooking times for a crunchier vegetable.

Nutrition facts: 110 calories; 20 gm carbohydrates; 4 gm protein; 1 gm fat

Variations:
Add any additional vegetables you desire. Try other flavored broths. I love mushroom broth with broccoli and quinoa!

Makes 4-5 servings

Ingredients:

1 cup water
1/2 cup quinoa
4 cups vegetable broth or 2 (14.5 oz) cans vegetable broth
1/2 chopped onion
1/2 diced carrot
2 cups spinach, washed and chopped coarsely
salt and pepper to taste.

Directions:

Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
Bring water to a boil.
Stir in quinoa, cover, reduce heat and simmer for 10 minutes.
Add broth, onion and carrot
Simmer for 15 minutes.
Stir in spinach, allow to wilt in soup
Salt and pepper to taste
Enjoy!

Nutrition facts: 100 calories; 18 gm carbohydrates; 4 gm protein; 1 gm fat
Variations:

Add any additional vegetables you desire. Try other flavored broths. I love mushroom broth with spinach and quinoa!

Serves 6

Ingredients

1 pound of asparagus, woody ends broken or cut off
6 cups of vegetable or chicken stock. Use canned or homemade
½ cup onion, finely chopped
½ cup potato, shredded
1 sweet red pepper, julienne sliced
Salt and pepper to taste
1 cup cooked quinoa
Click here cooking directions

Directions

1.Cut tips from asparagus spears and set aside. Cut spears into 1 inch pieces.
2.In a large saucepan, bring stock or broth to a boil.
3.Add asparagus pieces, onion and potato. Simmer until asparagus is tender; about 20 minutes.
4.In a small saucepan of boiling water, add asparagus tips.
5.Simmer until tender, about 5 minutes.
6.Carefully pour broth with asparagus, onion and potato into a blender or food processor. Puree soup until smooth. Strain, if necessary, to remove any woody particles remaining from asparagus.
7.Return to saucepan and add cooked quinoa.
8.Heat until very warm, not boiling.
9.Season to taste with salt and pepper.
10.Divide into 6 bowls. Garnish with sweet red pepper and asparagus tips.

Nutrition facts (approx)
123 cal; 12grams carbohydrate; 9grams protein; 4.5grams fat

Serves 6

Ingredients

1 Tablespoon olive oil
1 cup chopped onion
1-2 cloves finely mince garlic
2 Tablespoons chili powder (or to taste)
1 cup fresh or frozen corn
1 15-16 oz can tomato sauce
1 15-16 oz can diced tomatoes
1 8 oz can black beans
1 cup cooked quinoa
(Click here for basic how to cook quinoa recipe)

Directions

1. Heat olive oil in a heavy saucepan and sauté onions until softened.
2. Add garlic and cook gently on low heat. (High heat will cause garlic to overcook and become bitter.)
3. Stir in chili powder, corn, tomato sauce and diced tomatoes. Fill one tomato can with water (about 2 cups) and stir in.
4. Cook, covered, over low heat for about 30 minutes.
5. Add more water, depending on the thickness you prefer.
6. Add black beans and heat through.
7. Ladle into bowls and top with scoop of quinoa.

Tip: Or try your own favorite chili recipe with a scoop of quinoa on top.

Nutrition facts:

Serving size: 1 cup= 145 calories, 20 grams carbohydrates, 7 grams protein, 3.5 grams fat

Makes 8-10 cups

Ingredients

1 Tablespoon olive oil
½ cup chopped onions
½ cup chopped celery
½ cup grated carrots
(Tip: purchase the onion, celery and carrots already chopped or grated from your local supermarket salad bar.)
1 can (29 oz) solid-packed pumpkin or 3 ½ -4 cups fresh pumpkin, cooked
4 cups vegetable broth (can be purchased or home made)
1 small apple cored, peeled and chopped
1 cup cooked quinoa
Click here for basic directions to cook quinoa.
Note: for more info on Quinoa, please click here.

Directions

1. Sauté onions, celery and carrots in olive oil until just softened.
2. Add pumpkin, vegetable broth, and apple. Simmer 10 minutes.
3. Stir in quinoa and heat through.
4. Enjoy!
5. If soup becomes too thick after setting awhile, thin with water or more vegetable broth to desired consistency.

Tip: Garnish with a dollop of yogurt, sour cream, tortilla chips or anything that sounds good to you.

Nutrition Facts:
Serving size: 1 cup = 100 calories, Fat = 2 grams, Carbs = 18 grams, Protein = 3 grams

Ingredients
2 Tablespoons olive oil
2 Tablespoons sliced green onions
2 cups sliced mushrooms
1 cup cooked quinoa (see basic directions)
3 cups vegetable broth
1/2 cup fat-free half and half
1/4 cup chopped fresh dill or basil
OR
1 Tablespoon chopped fresh rosemary

Directions

1.  Heat olive oil in a medium size sauce pan.
2.  Saute shallots until tender.
3.  Add mushrooms and cook for about 3-5 minutes or until tender.
4.  Add quinoa and vegetable broth.
5.  Bring to a simmer.
6.  Remove from burner and add cream.
7.  Heat gently and add herbs of your choice.

Nutrition Facts:
Serving size-1 cup
Calories = 200  Fat = 6 grams  Carbs = 30 grams  Protein = 5 grams

Variations:
Add ½-1cup cooked shrimp, chicken, turkey or anything that sounds good to you.
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