Hearty Quinoa Vegetable Soup

Hearty Quinoa Vegetable SoupRecipe by Charna Sheinfeld, Nutrition Intern

Serves 10

Ingredients:

1 large onion, diced
1 1/2 teaspoons olive oil
3 cloves garlic, minced
3 medium carrots, peeled
2 parsnips, peeled
2 medium zucchini, unpeeled
2 medium yellow squash, unpeeled
1 small butternut squash, peeled
1 large sweet potato, peeled
7 cups water or low sodium vegetable broth
1 teaspoon salt
1 cup shredded cabbage
3/4 cup green beans, cut
1/3 cup packed fresh parsley
1/3 cup packed fresh dill
1 teaspoon dried rosemary
1/2 teaspoon ground black pepper
1 cup cooked quinoa
Instructions:

  1. Heat oil in large saucepan till shimmering. Add minced onion and a dash of salt.  Saute until golden brown, stirring every few minutes.
  2. While the onion is sauteing, cube the vegetables into bite size chunks.
  3. Once onion is golden brown, add minced garlic and cook for another 30 seconds until the garlic is fragrant.
  4. Add all vegetables except cabbage and green beans. Add 1/2 teaspoon salt.
  5. Saute vegetables for 10 minutes, stirring often.
  6. Add water or broth and remaining 1/2 teaspoon of salt. Bring to a boil.
  7. Add shredded cabbage. Lower flame and simmer for 1 hour.
  8. Add cut green beans and cook for an additional 10 minutes.
  9. Put fresh parsley and dill in a garni bag. Add garni bag, dried rosemary and black pepper to pot. Simmer for an additional 5 minutes.

    Garni bag with herbs

    Garni bag with herbs

  10. Add the cooked quinoa to the soup right before serving.

Serving Size: 1 cup
Nutrition Facts:
Calories: 120
Total Fat: 1.5m
Saturated Fat: 0 gm
Monounsaturated Fat:  0.5 gm
Polyunsaturated Fat: 0 gm
Cholesterol: 0 mg
Protein: 3 gm
Carbohydrate: 24 gm
Dietary Fiber : 5 gm
Sodium: 360 mg*

*Nutritional analysis done with vegetable broth. Sodium content will be lower if you use water and/or eliminate salt in the recipe.

Bonnie R. Giller, MS, RD, CDN, CDE  • BRG Dietetics & Nutrition, P.C.
brghealth.com • (516) 486-4569

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