Chunky hearty and healthy! Its a weird summer day today, cool and cloudy and I felt like a hearty soup that was in keeping with healthy eating. Plus I know making a pot means I can go back and grab food on the run if I don’t feel like cooking.
I ran through the ingredients to “add recipes” on MyFitnessPal and it came out really low on the calorie scale, seems wrong but who knows. All I care about is that it is a hearty filling soup that doesn’t induce guilt. It is super chunky and may serve more if your portions are small. Also this soup is not very soupy as the quinoa absorbs the liquid, so if you want it more “liquidy” add more stock.
I did not use oil to sauté my veggies this time around so if you want that touch of oil go for it! The whole process took about 45 minutes give or take.
Quinoa Bean Soup serves 6-8
- 5 oz Organic wild quinoa
- 1 big can (795ml) Diced tomato no salt added
- 1 can (540ml) Navy beans (drained and rinsed)
- 2 cups Chicken stock (I just used regular Knorrs or sub for veggie stock)
- 1 cup Mushrooms
- 1 cup Chopped sweet onions
- 2 Carrots (mine were about 10 oz)
- 1 medium Green bell pepper
- 1 medium Red bell pepper
- 3 cloves Garlic minced
- 1 TSP Italian spice/herb
- 1/2 TSP Chili powder
- 1/2 TSP Dried parsley
- Salt to taste
- Pepper to taste
- Chop vegetables to small bite size pieces, sauté chopped vegetables with the herbs/spice in a bit of chicken stock in your pot for about 5 minutes.
- Add can of diced tomatoes and rinsed navy beans, stir in and add the quinoa and the rest of the chicken stock. Bring to boil and turn heat down medium/low(5-10minutes). Stirring occasionally.
- Let the soup simmer for about 15 minutes till everything is fully incorporated and quinoa is cooked. Add salt and pepper to taste and serve.
I have about 1 cup in those containers. The MyFitnessPal calculations are based on 6 servings for the recipe above. Laterz.