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Friday, April 22, 2016

Vegetable Quinoa Soup

Homemade vegetable broth is the best option for minimizing the sodium content in this delicate, flavourful soup. However, if you prefer to use storebought broth, choose organic, which is lower in sodium.

By Amanda Barnier and The Test Kitchen

Source: Canadian Living Magazine: November 2013
Prep time25 minutes
Total time25 minutes
Portion size4 servings

2 tsp (10 mL) olive oil
1 onion, diced
2 cloves garlic, minced
1 cup (250 mL) thinly sliced cremini mushrooms, (about 115 g)
1 sweet potato, (about 340 g) peeled and diced
2 cups (500 mL) homemade vegetable broth, or organic vegetable broth
1/2 cup (125 mL) quinoa
1/2 tsp (2 mL) pepper
1/4 tsp (1 mL) salt
2 cups (42 g) stemmed kale, thinly sliced
1 tbsp (15 mL) red wine vinegar

In large saucepan, heat oil over medium heat; cook onion and garlic, stirring occasionally, until softened, about 5 minutes. Add mushrooms; cook, stirring occasionally, until beginning to soften, about 4 minutes.

Stir in sweet potato, 3 cups water, broth, quinoa, pepper and salt; bring to boil. Reduce heat to medium; cook until quinoa is tender, 10 to 12 minutes.

Stir in kale; cook until tender, about 4 minutes. Stir in vinegar.

Nutritional Information per serving: about

cal 195 pro 6g total fat 5g sat. fat 1g
carb 36g dietary fibre 5g sugar 7g chol 0mg
sodium 194mg potassium 668mg    


calcium 9 iron 24 vit A 164 vit C 77
folate 15

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