Category Archives: Quinoa Soup Recipes

Chili with Quinoa

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

Pumpkin Quinoa Soup

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

Creamy Mushroom Quinoa Soup

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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