Low Fat Pea Soup With Quinoa Recipes

PEA SOUP WITH QUINOA

Steps:

• In a small saucepan, bring water to a boil. Add quinoa. Reduce heat; simmer, covered, until water is absorbed, 12-15 minutes. , Meanwhile, in a large saucepan, heat oil over medium-high heat; saute onion until tender. Stir in peas and broth; bring to a boil. Reduce heat; simmer, uncovered, until peas are tender, about 5 minutes., Puree soup using an immersion blender. Or cool slightly and puree soup in a blender; return to pan. Stir in quinoa, salt and pepper; heat through. Serve with toppings as desired.

SPLIT PEA QUINOA SOUP

Steps:

• Heat oil in a large pot over medium heat. Add tofu; cook and stir until browned, about 5 minutes. Stir in carrots, celery, and broccoli; cook until starting to soften, about 5 minutes. Add cabbage, garlic, parsley, savory, and rosemary; cook until fragrant, 2 to 3 minutes.
• Pour chicken stock into the pot. Add split peas, spinach, quinoa, whole ancho chile pepper, whole cayenne pepper, and bay leaf. Bring to a boil; reduce heat and simmer, stirring occasionally, until split peas soften and break down, about 1 hour. Add water if soup appears too thick.
• Season soup with salt and pepper. Discard ancho chile pepper, cayenne pepper, and bay leaf before serving.

LOW FAT PEA SOUP WITH QUINOA

Steps:

• In a small saucepan, bring water and quinoa to a boil. Reduce heat; cover and simmer for approximately 12 minutes or until water is absorbed.
• Meanwhile, in a large saucepan, saute onion in oil until tender. Stir in broth and peas. Bring to a boil. Reduce heat; simmer, uncovered, for five minutes or until peas are tender.
• In a blender or food processor, puree soup until smooth. If you are doubling the recipe, you may need to do this in batches.
• Return all to the pan. Stir in the salt, pepper and quinoa (and diced ham if adding); heat through.
• Garnish each serving with 1 teaspoon yogurt or sour cream if desired.
• For Vegetarian use the vegetable broth and for vegan omit the yogurt/sour cream.

QUINOA AND VEGETABLE SOUP

Steps:

• Heat olive oil and butter in a large pot or Dutch oven over medium heat; cook and stir onion, garlic, carrot, and celery until softened, 5 to 10 minutes. Add parsley, basil, bay leaf, thyme, chicken broth, and tomatoes; bring to a boil. Reduce heat and simmer until heated through, 10 minutes.
• Stir cabbage, kidney beans, and quinoa into the soup. Cover and simmer until quinoa is tender, 30 minutes. Garnish each serving with Parmesan cheese.

GARLIC SOUP WITH QUINOA AND SNAP PEAS

Steps:

• Combine the stock or water, garlic, sage leaves and salt in a heavy saucepan or soup pot, and bring to a simmer. Cover and simmer 15 to 20 minutes until the flavor of the garlic is no longer sharp. Taste and adjust seasoning.
• Add the snap peas to the simmering soup, and simmer two to three minutes until crisp but tender.
• Beat the eggs in a bowl with the olive oil. Whisk in about 1/2 cup of hot soup. Take the soup off the heat, then whisk the tempered eggs into the soup. Taste and adjust seasoning.
• Place 1/3 cup of quinoa in each soup bowl. Ladle in the soup and serve.