Quinoa 365 (13 page)

Black Bean Soup

This spicy Mexican-inspired soup is enlivened with the fresh flavors of lime and cilantro.
Serves 4–6.

1 Tbsp (15 mL) olive oil

½ cup (125 mL) chopped onion

½ cup (125 mL) quinoa

2 cups (500 mL) chicken or vegetable broth

Two 19 oz (540 mL) cans black beans, drained and rinsed

1 tsp (5 mL) finely minced fresh garlic

1 tsp (5 mL) chili powder

½ tsp (2 mL) ground cumin

¼ tsp (1 mL) red pepper flakes

2 Tbsp (30 mL) chopped fresh cilantro

1 Tbsp (15 mL) fresh lime juice

¼ tsp (1 mL) salt

½ cup (125 mL) tortilla chips

½ cup (125 mL) shredded aged cheddar cheese

½ cup (125 mL) plain yogurt or sour cream (optional)

Place the olive oil in a large saucepan over medium-high heat. Add the onion and sauté for 5 to 6 minutes. Add the quinoa and toast until lightly fragrant, about 4 minutes.

Add the broth, black beans and garlic to the saucepan and bring to a boil. Cover and reduce to a simmer. Cook until the quinoa is tender, stirring frequently for about 14 minutes.

Add the chili powder, cumin and red pepper flakes. Purée the cooked mixture with a hand blender or cool slightly and purée in 2 batches in a blender or food processor. Return the soup to the saucepan over low heat. Stir in the cilantro, lime juice and salt. Ladle into wide bowls and top with tortilla chips, cheddar cheese and plain yogurt or sour cream (if using).

Beef Vegetable Quinoa Soup

The blend of herbs in this traditional beef vegetable soup takes this recipe from ordinary to extraordinary.
Serves 4–6.

1 Tbsp (15 mL) cooking oil

1 cup (250 mL) diced stewing beef

½ cup (125 mL) diced onion

½ cup (125 mL) diced carrots

½ cup (125 mL) diced celery

¼ cup (60 mL) quinoa

4 cups (1 L) beef broth

1 sprig fresh rosemary

1 sprig fresh thyme

1 bay leaf

3 sprigs fresh parsley

½ cup (125 mL) diced red bell pepper

¼ cup (60 mL) green peas (frozen or fresh)

Salt and ground black pepper to taste

Heat the oil in a large saucepan on medium-high heat. Place the beef in the pan and brown for about 5 minutes. Add the onion, carrots and celery. Cook until the onion is opaque, about 10 minutes. Add the quinoa and beef broth.

Make a bouquet garni (bundle of herbs) by placing the rosemary, thyme, bay leaf and parsley in a small 4-inch (10 cm) square piece of cheesecloth and tying it with a cotton string. (You can also simply tie the herbs together with a string.) Immerse the bundle in the soup.

Simmer the soup for about 17 minutes, until the quinoa is tender. Add the red pepper and peas in the last 8 minutes of cooking. Remove the fresh herbs, season with salt and pepper and serve.

Broccoli Cheese Soup

This recipe is sure to be your newest family favorite! For a completely different flavor, try ¾ cup (185 mL) of blue cheese instead of the cheddar.
Serves 4–6.

3 cups (750 mL) broccoli florets

1 Tbsp (15 mL) butter

1 cup (250 mL) chopped onion

¼ cup (60 mL) quinoa

3 cups (750 mL) chicken or vegetable stock

1½ cups (375 mL) half and half cream (10–12%)

Salt and ground black pepper to taste

1 cup (250 mL) shredded aged cheddar cheese

Separate the broccoli into smaller, bite-sized pieces and set aside. Melt the butter in a large saucepan over medium heat. Add the onion and sauté until softened, about 8 to 10 minutes. Add the broccoli, quinoa and chicken stock to the saucepan. Cover and reduce the heat to low. Simmer for about 18 minutes, until the quinoa is tender.

Purée the cooked mixture with a hand blender or cool slightly and purée in 2 batches in a blender or food processor. Return the soup to the saucepan and add the cream. Season with salt and pepper. Reheat the soup on low heat, being careful not to boil it. When the soup is hot, stir in the cheese until just melted and serve immediately.

Chilled Avocado Soup

The vitamin E–rich avocado is a stroke and heart disease preventative, containing monounsaturated fat that may lower your cholesterol. It has also been suggested that this fruit promotes nutrient absorption in the body and may even be anti-aging. This fresh, chilled soup tastes great on scorching summer days when you wouldn't even consider eating hot soup. Make it look incredible by using red quinoa. This is fantastic paired with any light sandwich or wrap.
Serves 4.

½ cup (125 mL) water

¼ cup (60 mL) quinoa

3 ripe avocados, peeled and diced

¾ cup (185 mL) diced cucumber

1 tsp (5 mL) diced onion

1 tsp (5 mL) minced fresh garlic

2 cups (500 mL) vegetable stock

1 cup (250 mL) water

1/3 cup (80 mL) prepared salsa, medium or hot

4 slices cucumber

Prepared hot sauce or red pepper sauce

Bring the water and quinoa to a boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn the heat off and leave the covered saucepan on the burner for an additional 5 minutes. Remove the lid and fluff with a fork.

In a food processor or blender, purée the avocados, quinoa, cucumber, onion and garlic. Slowly add the vegetable stock, water and salsa to the mixture and continue to blend until smooth. Chill in a sealed container for at least 30 minutes and up to 24 hours. Pour into 4 chilled bowls and garnish each serving with a thin slice of fresh cucumber and a dash of hot sauce.

Curried Carrot Soup

Carrots don't have to be boring! Rich in flavor, this cost-effective soup will have you saying, “I can't believe it tastes so good.”
Serves 4–6.

1 cup (250 mL) chopped onion

2 cups (500 mL) peeled and diced carrots

1 cup (250 mL) peeled and diced potatoes

5 cups (1.25 L) vegetable broth

1 Tbsp (15 mL) curry powder

1 tsp (5 mL) minced fresh garlic

½ cup (125 mL) quinoa flour

1/3 cup (80 mL) coconut milk (or 1 cup/250 mL 2% milk)

2 Tbsp (30 mL) chopped fresh cilantro

Salt to taste

In a large saucepan, combine the onion, carrots, potato, broth, curry powder and garlic. Cover the saucepan and bring to a boil, then reduce the heat and simmer for 1 hour.

Blend in the quinoa flour. Remove from the heat and cool slightly. Purée the cooked mixture with a hand blender or in 2 batches in a blender or food processor. Any lumps will disappear with this step. Return the mixture to the saucepan and add the coconut milk, cilantro and salt. Gently reheat on a medium setting for about 5 minutes and serve.

Dill Beet Soup

The sweet taste of this thick, vibrant and iron-rich soup makes it a delightful meal all on its own. Serve with a thick slab of crusty bread. Store it in a sealed container in the refrigerator for up to four days.
Serves 4–6.

1 Tbsp (15 mL) olive oil

¾ cup (185 mL) finely chopped onion

¾ cup (185 mL) quinoa

3 cups (750 mL) vegetable broth

1 cup (250 mL) water

2 large beets, peeled and chopped

1 tsp (5 mL) minced fresh garlic

¼ cup (60 mL) chopped fresh dill

¼ cup (60 mL) fresh lemon juice (about 1–2 lemons)

1 tsp (5 mL) salt

Pinch ground black pepper

¼ cup (60 mL) sour cream or low-fat plain yogurt

In a large saucepan, heat the olive oil over medium-high heat. Add the onion and sauté for about 4 minutes. Add the quinoa and toast until fragrant, about 2 minutes. Add the broth and water and bring to a boil. Add the beets and cook for 5 to 7 minutes. Add the garlic. Reduce the heat, cover and simmer for an additional 10 to 15 minutes, until the beets are tender. Remove from the heat.

Purée the cooked mixture with a hand blender or cool slightly and purée in 2 batches in a blender or food processor. Return the mixture to the saucepan and stir over low heat. Add the dill, lemon juice, salt and pepper. Garnish each serving with a scoop of sour cream or yogurt.