Flu-Fighter Garlic Soup

• porsi: 5 servings
• waktu aktif: 15 minutes
• total waktu: 40 minutes

Bahan-bahan

3 tablespoons olive oil (extra-virgin)

1 big onion (chopped)

5 cloves garlic (minced)

1 big carrot (finely chopped)

5 mushroom caps, (finely chopped, (I used cremini)

1/4 cup cilantro/coriander leaves (finely chopped)

1/2 cup quinoa (rinsed)

1/8 teaspoon turmeric powder

6 cups vegetable broth (or water)

salt, pepper and crushed red chili flakes to taste

1 cup kale (finely chopped)

3 cloves garlic (minced)

quinoa = lentils

kale = spinach or swiss chard

Petunjuk

In a medium-sized pan heat oil and saute the onions, turmeric powder, red chili flakes, and garlic. Add a little salt so that the onions will cook faster.

Add the carrots, mushrooms, coriander, and fry for a few minutes.

Stir in the rinsed quinoa and vegetable broth/water. Add more salt and pepper and cook for about 15-20 minutes until the quinoa is cooked. If you feel that the quinoa has absorbed a lot of water making a stew-like consistency add some more broth/water. Switch off the stove.

Stir in the chopped kale and minced garlic if using. The heat will wilt the greens.

Nutrisi

• Kalori: 172 kcal
• Total Lemak: 10 g
• Lemak Jenuh: 1 g
• Lemak Tak Jenuh: 9 g
• Natrium: 1134 mg
• Total Karbohidrat: 19 g
• Serat Diet: 3 g
• Total Gula: 2 g
• Protein: 3 g