A hearty vegetarian soup teeming with hearty vegetables of leeks, carrots and potatoes and healthy, protein rich quinoa.
Soups are an excellent way to pack your day with a variety of vegetables that will not only build your immunity and nutrient levels, but give you that home-cooked comfort food we all love.
Health Benefits of Quinoa
“As if that’s not enough, quinoa has a handful of healing and healthy-living benefits. It’s packed with minerals, including iron, phosphorous, manganese and copper. Both copper and manganese help fight free radicals and keep our bones strong, while iron and phosphorous are important for energy production and cancer prevention. Another positive health benefit of quinoa is that it’s loaded with fiber — about 2.5 grams per serving. Among other things, fiber provides a feeling of fullness after a meal, helps maintain a healthy digestive tract and improves insulin control by slowing down the rate of sugar being released into your bloodstream,” notes WebMD.
1 tablespoon canola oil
3 large leeks (1 to 1 1/2 pounds), white parts only, cleaned and sliced 1/2 inch thick medium onion, finely chopped
2 cloves garlic, minced
3 Roma tomatoes, chopped
2 large red potatoes, cut into 1/2-inch pieces
1/2 cup quinoa, rinsed and drained
4 cups low-sodium vegetable broth
1 cup water
1/2 teaspoon salt
2 tablespoons chopped fresh parsley
2 scallions, chopped
In a large saucepot, heat oil over medium-high heat until hot. Add sliced leeks and garlic and cook 6 to 8 minutes or until golden and soft. Stir in tomatoes, potato, quinoa, broth, 1 cup water and salt. Bring to a boil over high heat.
Reduce heat to medium-low, cover and cook 20 minutes or until quinoa is cooked and vegetables are tender. Stir in parsley and scallions.