February 28, 2012

Quinoa, Kidney Bean and Vegetable Medley Soup


During this Lenten season I plan to experiment with some healthy yet tasty vegetarian dishes and for the past few days, I have been trying to garner some time to try this particular soup recipe out. I hope you too find this soup both satisfying and enjoyable!! 

Ingredients 
1 - Onion, chopped 
8 - Garlic cloves 
4 Tsp - Tomato Paste (Refer Notes) 
1 - Potato 
1 - Carrot 
1/2 Cup - Corn kernels 
14 - Baby Portobello Mushrooms 
1 - Green Zucchini, cubed 
1/2 Cup - Cooked Quinoa 
1 Can / 15.5 oz / 440 gm - Red Kidney Beans 
1/2 Tsp - Dried Thyme 
1 Tsp - Dried Parsley 
3 Cups - Water or Vegetable stock 
Pepper to taste 
Salt 
2 Tbsp - Sour Cream 

Serves 4 

Directions
  • Heat some oil in a pan and add the Onions, Garlic
  • Saute until the Onions are Golden-brown
  • Add the Tomato paste
  • Add Potato, Carrots and saute for 5 minutes
  • Mix in Corn, Mushrooms, Zucchini, Quinoa and Kidney beans. 
  • Add 3 cups of water or vegetable stock
  • Stir in the dried Parsley and Thyme
  • Season with salt and pepper
  • Bring the soup to a boil and cook until the vegetables are done.
  • Take off from heat and add Sour Cream.


Notes and Tips
  • Tomato paste is a thick paste made by cooking tomatoes for several hours to reduce moisture, straining them to remove the seeds and skin, and cooking them again to reduce them to a thick, rich concentrate. In contrast, tomato purée which consists of tomatoes that have been boiled briefly and strained, is a liquid with a consistency between crushed tomatoes and tomato paste. This is available in all grocery stores
  • You can add cooked diced chicken
  • You can add water or any stock of your preference 



7 comments:

  1. Love the vibrant colours in the picture,gorgeous bowl of soup.

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  2. Quinoa veggie soup! gosh super healthy and filling with beans n veggies.. yum! would come over next time u make it... i'm lazy to prepare!!

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  3. Thanks Sherryl...you are welcome anytime :)

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  4. Chechs, what is Malayalam name for Quinoa?

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  5. I am not sure of the malayalam name of Quinoa

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First of all thanks a lot for stopping by my space. I would be very happy to hear from you and would love to see your comments and feedback :)
Thanks a bunch,
Shema