Creeach Fam Recipes

Quinoa Vegetable Soup

Name: Quinoa Vegetable Soup
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 6 servings
Cuisine: Soup🍲
Ingredients: 2 tbsp. extra-virgin olive oil; 1 medium onion, chopped; 2 carrots, peeled and cut into thin rounds; 2 stalks celery, thinly sliced; 3 cloves garlic, thinly sliced; 1 large zucchini, cut into 1/2" pieces; 1 (14.5-oz.) can diced tomatoes; 1 (15.5-oz.) can cannellini beans, rinsed and drained; 1 c. quinoa; 1/2 tsp. ground cumin; 8 c. low-sodium vegetable broth; 8 oz. Tuscan kale, ribs removed and leaves thinly sliced; 1 tbsp. fresh lemon juice; Crushed red pepper flakes, for serving

🥦Vegetable

Soup🍲

6 servings

분량

10 minutes

활동 시간

30 minutes

총 시간

요리 시작

재료

2 tbsp. extra-virgin olive oil

1 medium onion, chopped

2 carrots, peeled and cut into thin rounds

2 stalks celery, thinly sliced

3 cloves garlic, thinly sliced

1 large zucchini, cut into 1/2" pieces

1 (14.5-oz.) can diced tomatoes

1 (15.5-oz.) can cannellini beans, rinsed and drained

1 c. quinoa

1/2 tsp. ground cumin

8 c. low-sodium vegetable broth

8 oz. Tuscan kale, ribs removed and leaves thinly sliced

1 tbsp. fresh lemon juice

Crushed red pepper flakes, for serving

방향

In a large pot over medium-high heat, heat oil. Add onion, carrot, celery, and garlic and season with salt and pepper. Cook, stirring occasionally, until vegetables are soft, about 10 minutes.

Add zucchini, diced tomatoes, beans, quinoa, and cumin. Pour in broth and stir to combine. Bring to a boil and boil until quinoa is tender, about 13 minutes.

Stir in kale and cook until wilted, 1 minute more, then stir in lemon juice. Season with salt, pepper, and red pepper flakes and serve.

영양 정보

1회 제공량

칼로리

291

지방 전체

7 g

포화 지방

1 g

불포화 지방

트랜스 지방

0 g

콜레스테롤

0 mg

나트륨

105 mg

탄수화물 전체

36 g

식이섬유

10 g

총 당류

6 g

단백질

13 g