3 warming quinoa soup recipes that keep the weight off
As an ancient grain that’s been revered by the Incas for centuries, quinoa has once again come into the spotlight as a superfood. It’s no wonder either since it is one of the few vegetarian sources of all nine essential amino acids (making it a complete protein), loaded with fiber and rich in antioxidants. From a health perspective, quinoa can help slow down the aging process, decrease the risk of cancer and lower blood pressure.
It’s also a low glycemic index food which means it can help maintain blood sugar levels and keep you feeling full for longer. Being gluten-free means it can decrease bloating and gas as well. All of which make it an ideal weight loss food.
With fall around the corner and the cooler weather giving us the munchies, these warming soups make the perfect dinner that’ll fill you up and keep your weight on track.
Also check out these Breakfast quinoa recipes
Roasted chicken with quinoa soup
– 3/4 cup quinoa
– 1 tablespoon olive oil
– 1 1/2 cups chopped red onion
– 1 cup chopped celery
– 1 cup chopped carrot
– 2 garlic cloves, chopped
– 1 (8-ounce) package mushrooms, halved
– 3 tablespoons whole wheat flour
– 1/2 teaspoon dried tarragon
– 1/4 teaspoon dried thyme
– 2 cups water
– 2 tablespoons dry sherry or red wine vinegar (optional)
– 2 (15.75-ounce) cans fat-free, less-sodium chicken broth
– 1 (12-ounce) can fat-free evaporated milk
– 3 cups shredded roasted skinless chicken
Prepare quinoa according to package directions; set aside.
Heat oil in a large Dutch oven over medium-high heat. Add chopped onion and next 4 ingredients (onion through mushrooms), and sauté for 6 minutes or until onion is tender. Lightly spoon the flour into a dry measuring cup, and level with a knife. Stir the flour, tarragon, and thyme into the onion mixture, and cook for 1 minute, stirring frequently.
Add 2 cups water, sherry, broth, and evaporated milk; bring mixture to a boil. Reduce heat, and simmer for 20 minutes or until slightly thick. Stir in cooked quinoa and chicken; cook for 10 minutes or until thoroughly heated.
Makes 6 (2 cups) servings 347 kcal
Creamy beef and quinoa soup
– 1 pound lean ground beef
– 1/2 teaspoon Italian seasoning
– 6 cups water, divided
– 2 large onions, chopped
– 3 celery ribs, chopped
– 1 cup uncooked quinoa
– 2 teaspoons beef bouillon granules
– 1/2 teaspoon pepper
– 1/4 teaspoon hot pepper sauce
– 3 cans (10-3/4 ounces each) condensed cream of mushroom soup, undiluted
– 1 can (4 ounces) mushroom stems and pieces, drained
In a Dutch oven, cook beef and Italian seasoning over medium heat until meat is no longer pink; drain. Add 2 cups water, onions, celery, quinoa, bouillon, pepper and hot pepper sauce; bring to a boil.
Reduce heat; cover and simmer for 45 minutes. Stir in the soup, mushrooms and remaining water. Cover and simmer for 30 minutes.
Makes 6 (2 cup) servings 332 kcal
Hearty bean and quinoa soup
– 7 cups fat free, less-sodium chicken broth
– 1/4 teaspoon crushed red pepper
– 6 garlic cloves, crushed
– 2 (4-inch) rosemary sprigs
– 1 (19-ounce) can dark red kidney beans, rinsed and drained
– 2 teaspoons olive oil
– 1 cup chopped onion
– 1 cup finely chopped carrot
– 1/4 cup chopped celery
– 1 (14 1/2-ounce) can diced tomatoes, undrained
– 1 cup uncooked quinoa
– 10 cup torn spinach leaves (about 4 ounces)
– 1/4 teaspoon freshly ground black pepper
– 1/2 cup (2 ounces) grated fresh Parmesan cheese (optional)
Bring first 4 ingredients to a boil in a dutch oven; reduce heat to medium-low, and cook 15 minutes. Drain through a sieve into a large bowl; discard solids.
Measure 1 cup beans, and mash with a fork in a small bowl. Reserve the remaining whole beans.
Heat oil in pan over medium heat. Add onions, carrot, and celery; cook 4 minutes. Add broth mixture, mashed beans, whole beans, tomatoes, and quinoa; bring to a boil. Reduce heat; simmer 15 minutes. Stir in spinach and black pepper; cook 5 minutes or until quinoa is tender. Sprinkle each serving with cheese (optional).
Makes 6 (1 1/2 cup with 1 tablespoon parmesan) servings 330 kcal