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Quinoa Recipes
> Lentil and Quinoa Spinach Soup
1/3 cup brown lentils; sorted &
2 tablespoons of green split peas; sorted &
14 1/2 ounces of stewed tomatoes; Italian
14 1/2 ounces of fat-free chicken broth
1 cup of vegetarian bouillon; from
1 1/4 cups of water; or as needed
1/2 teaspoon of Extra virgin olive oil
1 teaspoon of dried thyme
1/2 teaspoon of freshly ground black pepper
GARNI VEGETABLES
1 Bay leaf; left whole
1 Fennel stalk with frond
1 Leafy rib celery; (about
OTHER
2 Garlic cloves; to taste
1 Onion
1 Carrot
1 Lean Italian sausage link;
2 tablespoons Quinoa; rinsed and steamed
2 cups Chopped fresh spinach; or
OPTIONS
1/2 teaspoon of marjoram
2 tablespoons of chopped fresh parsley;
2 tablespoons of chopped fresh cilantro
2 teaspoons of Anisette
1/4 teaspoon of orange zest
This soup is sweet from lentils, peas, tomatoes and carrots. So,
instead of using tiny pasta, add slightly bitter Quinoa. We added
all of the options. 12/97 Hearty soup for 6 with bread. STOCK: We
need 5 cups of liquid to begin the soup. Drain the stewed tomatoes,
collecting the liquid in a calibrated bowl. Set tomatoes aside to
drain some more. To the bowl, add chicken broth, cup of bouillion
(dissolved cube) and make up the difference with water. Put stock in
a soup pot along with lentils, peas, oil, thyme, and pepper. Add
whole, so that you can remove them latter, bay leaf, fennel frond,
and piece of leafy celery. Bring to a boil. Reduce heat and simmer
until lentils are tender (20 to 25 minutes). Quinoa may be made far
in advance. Rinse it several times with a fine mesh sieve. Cook it
by steaming the way we would rice but quinoa expands to 4 times its
original measure (at least 4 parts water to each part grain). Make
the quinoa (keen-wah) if needed. Meanwhile, finely chop (in food
processor fitted with metal blade) the onion, carrot and garlic. Set
aside. In a large skillet, set over medium heat, cook until slightly
carmelized and aromatic, the drained tomatoes, garlic, carrot, and
onion. Optional: add the contents of a turkey-lean Italian sausage
link to the skillet and brown and crumble the meat. Remove the large
vegetables and bay leaf from the soup. Add the contents of the
skillet. Add up to 1 cup of water if needed. Simmer until mellow: 15
to 25 mins. Add the cooked quinoa and spinach. Adjust for salt,
pepper, garlic. Add none or all of the options. Let simmer for about
5 minutes or until spinach is just wilted and serve in a wide bowl.
Yields: 6 Servings
PER SERVING: 167 cals, 3.2 g fat (15.7%) Recipe by: Hanneman, Super
Soup (Dec 97) Posted to Digest eat-lf.v097.n320 by KitPATh on Dec
18, 1997
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