Quinoa Vegetable Soup

• 分量: 6 servings
• 調理時間: 10 minutes
• 総時間: 30 minutes

材料

2 tbsp. extra-virgin olive oil

1 medium onion, chopped

2 carrots, peeled and cut into thin rounds

2 stalks celery, thinly sliced

3 cloves garlic, thinly sliced

1 large zucchini, cut into 1/2" pieces

1 (14.5-oz.) can diced tomatoes

1 (15.5-oz.) can cannellini beans, rinsed and drained

1 c. quinoa

1/2 tsp. ground cumin

8 c. low-sodium vegetable broth

8 oz. Tuscan kale, ribs removed and leaves thinly sliced

1 tbsp. fresh lemon juice

Crushed red pepper flakes, for serving

手順

In a large pot over medium-high heat, heat oil. Add onion, carrot, celery, and garlic and season with salt and pepper. Cook, stirring occasionally, until vegetables are soft, about 10 minutes.

Add zucchini, diced tomatoes, beans, quinoa, and cumin. Pour in broth and stir to combine. Bring to a boil and boil until quinoa is tender, about 13 minutes.

Stir in kale and cook until wilted, 1 minute more, then stir in lemon juice. Season with salt, pepper, and red pepper flakes and serve.

栄養

• カロリー: 291
• 脂肪総量: 7 g
• 飽和脂肪: 1 g
• トランス脂肪: 0 g
• コレステロール: 0 mg
• ナトリウム: 105 mg
• 炭水化物総量: 36 g
• 食物繊維: 10 g
• 糖質総量: 6 g
• タンパク質: 13 g