I made this soup for Easter Dinner this year. Quite tasty and the spice really sets it off. Will definitely be making this one again. It is pretty easy too.
Quinoa Peanut Soup (Sopa de Mani)
Author: EatingWell: March/April 2013
Recipe type: Appetizer
- 2 teaspoons canola oil
- ¾ cup chopped onion
- 2 cloves garlic, minced
- 1 cup sliced carrots
- 1 cup diced potatoes
- ½ cup quinoa
- 4 cups vegetable broth or reduced-sodium chicken broth
- 2 cups water
- ½ cup chopped red bell pepper
- ¼ cup natural peanut butter
- 1 tablespoon chopped fresh parsley
- 1 tablespoon hot sauce, such as Tabasco
- Freshly ground pepper to taste
- Heat oil in a large saucepan over medium heat. Stir in onion and cook, stirring, until softened, 4 to 5 minutes. Stir in garlic and cook for 30 seconds. Stir in carrots, potatoes and quinoa, then add broth and water. Bring to a boil over high heat.
- Reduce heat to maintain a simmer, cover and cook until the quinoa is cooked and the vegetables are tender, about 18 minutes. Stir in red pepper and cook, stirring, for about 3 minutes more. Stir in peanut butter until it is combined into the broth. Remove from heat. Stir in parsley, hot sauce and pepper.
Serving size: 1 cup Calories: 143 Fat: 6 Saturated fat: 1 Unsaturated fat: 3 Carbohydrates: 18 Sugar: 0 Sodium: 365 Fiber: 3 Protein: 5 Cholesterol: 0
This recipe has been a staple in my recent transition to a plant-based diet. I actually had been eating this well before becoming plant-based since it is such a great recipe for anyone. I had originally obtained the recipe from the March 2011 issue of Triathlete Magazine by Triathlete/Chef Jamie Gulden. The only thing I could find online about her was her LinkedIn profile. The original recipe also called for Bulgur Wheat, but I have replaced it with Quinoa. Either works though. I have this recipe cutout from the magazine and it is starting to get mangled, so I also wanted to get this online so I can just bring it up on my iPad when I am cooking. So here it is…
Vegetable Chili with Quinoa
Author: Bri-Tri(Original by Jamie Gulden-Triathlete Mag March 2011)
Recipe type: Main
- ½ cup(dry-90g) Quinoa(makes 1 cups)
- 2 tbsp Coconut Oil(or whatever you use)
- 2 cloves garlic, minced
- 1 large onion, diced
- 1 med zucchini, diced
- 1 med yellow squash, diced
- 1 carrot, diced
- ½ red bell pepper, diced(optional)
- 3 tbsp chili powder
- 1 tbsp cumin
- 1 tbsp oregano
- 2-15 oz cans of diced tomatoes
- 2-15 oz red kidney beans
- salt & pepper to taste
- Cook Quinoa and put aside.
- In large pot, saute diced onions and garlic in Coconut Oil until transluscent.
- Mix in chopped vegetables and saute until soft.
- Mix in spices and toss to coat veggies.
- Mix in diced tomatoes and kidney beans.
- Low heat to low and cover.
- Cook for 15-20 mins, then add Bulgur wheat and combine
- Season with salt and pepper.
Serving size: 1 bowl Calories: 345 Fat: 8.23 Saturated fat: 4.27 Carbohydrates: 53.91 Sugar: 14.27 Sodium: 722.31 Fiber: 12.49 Protein: 14.88 Cholesterol: 0