Vegetable Quinoa Soup

Author: Shannon Miller

Quinoa (pronounced keen-wah) is a healthy grain

Number of servings: 12
Calories: 144

1 28-oz can crushed tomatoes, low sodium
1 14.5-oz can diced tomatoes, no salt added
1 16-oz can garbanzo beans, drained and rinsed
4 cups low-sodium broth (chicken, beef or vegetable)
1 Tbsp dried minced onion
2 lbs frozen mixed vegetables of choice (vegetable soup blend)
1 cup quinoa*
2 Tbsp sugar
Freshly ground black pepper, to taste
1 tsp dried basil

  • Combine everything in a large soup pot.  Bring to a boil then reduce to a simmer and cook for about 30 minutes or longer if desired.  Add additional water if you prefer a thinner soup.
  • If you have any leftover cooked meat you want to throw in, go ahead.  This recipe is excellent with chicken, ground beef, or even leftover meatballs.
  • * Quinoa (pronounced keen-wah) is a healthy grain that can be found near the rice and beans in most grocery stores and is an excellent source of protein.  Some varieties require rinsing. For more convenience, buy the “pre-washed” variety if available.
Tip 1: The “vegetable soup blend” of frozen vegetables has a little okra in addition to corn, peas, carrots, potatoes and lima beans.
Tip 2: By balancing the high acidity of the tomatoes with a little sugar, you will reduce the chance of heartburn.
Tip 3: When choosing canned vegetables be certain to read the label.  Tomatoes are an excellent example- diced tomatoes can range from having 1%-10% or more of your recommended daily amount of sodium.  Some are even seasoned with corn syrup.

Recipe by Jessica Bright

Web Design and Marketing