Vegetarian Soup Cuisine

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* Exported from MasterCook *

 

South American Quinoa and Corn Soup

 

Recipe By :Vegetarian Soup Cuisine - Jay Solomon

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

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1 tablespoon canola oil

1 medium yellow onion -- diced

1 red or green bell pepper -- seeded and diced

1 celery stalk -- chopped

2 cloves garlic -- minced

1 jalapeno pepper (optional) -- seeded and minced

2 medium tomatoes -- diced

1 1/2 tablespoons dried parsley

2 teaspoons paprika

2 teaspoons dried oregano

3/4 teaspoon salt

1/2 teaspoon ground black pepper

6 cups water

1/2 cup quinoa -- rinsed

2 cups corn kernels, fresh or frozen

1 15 oz can chickpeas or red kidney beans -- drained

 

In a large saucepan heat the oil. Add the onion, bell pepper, celery, garlic,

and jalapeno, and saute for about 5 minutes. Add the tomatoes and seasonings,

and saute for 3 to 4 minutes more, until the mixture forms a thick pulp.

Add the water, quinoa, and corn, and cook for 25 minutes over medium-low heat,

stirring occasionally. Stir in the beans and cook for about 5 minutes more.

Let the soup stand for 10 minutes before serving.

 

 

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Per serving: 96 Calories (kcal); 3g Total Fat; (30% calories from fat); 3g

Protein; 15g Carbohydrate; 0mg Cholesterol; 289mg Sodium

Food Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fruit; 1/2 Fat;

0 Other Carbohydrates

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0