Quinoa 365 (14 page)

Italian Wedding Soup

A staple offered in many restaurants. The term “wedding” refers to how well the flavors are married.
Serves 4–6.

Meatballs

½ lb (250 g) extralean ground turkey

¼ cup (60 mL) thinly sliced green onion

3 Tbsp (45 mL) dry breadcrumbs

2 Tbsp (30 mL) chopped fresh cilantro

2 Tbsp (30 mL) freshly grated Parmesan cheese

1 Tbsp (15 mL) chopped fresh basil (or 1 tsp/5 mL dried)

Soup

6 cups (1.5 L) chicken stock

½ cup (125 mL) quinoa

2½ cups (625 mL) thinly sliced fresh spinach

2-3 tsp (10-15 mL) grated lemon zest (about 1 lemon)

Freshly grated Parmesan cheese (garnish)

To make the meatballs, combine the turkey, egg, green onion, breadcrumbs, cilantro, cheese and basil in a large bowl. Mix together thoroughly and shape into ¾-inch (2 cm) meatballs.

For the soup, bring the chicken stock to a boil in a large saucepan. Add the quinoa, reduce to a simmer, cover and cook for 8 minutes.

Drop the meatballs into the boiling stock and gently stir. Bring back to a simmer, cover and cook for another 5 minutes. Stir in the spinach and lemon zest, cover and cook for an additional 5 minutes.

Serve with freshly grated Parmesan cheese on the side.

Leek
and
Potato Soup

Just a few simple ingredients, but this soup is far from bland.
Serves 4–6.

3 Tbsp (45 mL) butter

2 cups (500 mL) sliced leeks, white parts only

3 cups (750 mL) chicken or vegetable broth

2½ cups (625 mL) peeled and diced Yukon gold potatoes

½ cup (125 mL) quinoa

2 cups (500 mL) milk or soy milk

Salt to taste

Melt the butter in a large saucepan and sauté the leeks until tender, about 8 minutes. Remove ½ cup (125 mL) of the sautéed leeks and set aside.

Add the broth, potatoes and quinoa to the saucepan and bring to a boil. Cover, reduce to a simmer and cook until the potatoes and quinoa are tender, about 18 minutes. Purée the cooked mixture with a hand blender or cool slightly and purée in 2 batches in a blender or food processor. Return the purée to the saucepan and stir in the milk and the reserved leeks. Heat on medium but do not boil. Season with salt. Remove from the heat and serve.

Lemon Quinoa Soup

Inspired by the popular Greek lemon soup, this creamy soup is a zesty midwinter pick-me-up. If you want to cut calories, skip the cream in this recipe. This soup tastes just as great without it.
Serves 4–6.

1 Tbsp (15 mL) extra virgin olive oil

4 green onions, thinly sliced

½ cup (125 mL) quinoa

3 cups (750 mL) chicken or vegetable broth

3 cups (750 mL) water

4 large eggs

¼ cup (60 mL) fresh lemon juice (about 1–2 lemons)

Pinch ground black pepper

1 cup (250 mL) half and half cream (10–12%)

1 tsp (5 mL) grated lemon zest

In a large saucepan, heat the olive oil over medium heat. Add the green onions and sauté until tender, about 4 minutes. Add the quinoa and stir to coat. Toast for another 4 to 5 minutes, stirring occasionally. Add the broth and water and bring to a boil over medium-high heat. Reduce the heat and simmer for an additional 10 to 15 minutes, until the quinoa is tender.

In a medium bowl, whisk the eggs and lemon juice together. Temper the egg mixture by slowly whisking 1 cup (250 mL) of the hot broth into the egg. Stir the warm egg mixture into the broth. Stir in the pepper, cream and lemon zest. Simmer for a few more minutes to heat, being careful not to boil the soup. Serve immediately. This soup will keep in the refrigerator for up to 3 days.

Light
and
Creamy Mushroom Soup

If you're a mushroom fan, you'll love this soup. Mushrooms are thought to be antibacterial and boost immune response.
Serves 4–6.

½ cup (125 mL) quinoa

2 Tbsp (30 mL) butter

1 cup (250 mL) diced onion

8 cups (2 L) chopped white button mushrooms

4 cups (1 L) chicken or vegetable stock

1 tsp (5 mL) minced fresh (or roasted) garlic

1 cup (250 mL) half and half cream (10–12%) (more for garnish)

½ tsp (2 mL) salt

Pinch ground black pepper

3 Tbsp (45 mL) half and half cream (10–12%; optional)

3 Tbsp (45 mL) finely chopped chives (optional)

Place the quinoa in a large, dry saucepan over medium heat. Toast the quinoa until fragrant, about 5 minutes, stirring frequently. Place the quinoa in a bowl and set aside.

Melt the butter in the same large saucepan and sauté the onion and mushrooms until the onion is opaque and tender, about 7 to 8 minutes. Remove 1½ cups (375 mL) of the mixture and set aside. Add the toasted quinoa, stock and garlic to the saucepan and bring to a boil. Cover, reduce to a simmer and cook until the quinoa is tender, about 18 minutes. Purée the cooked mixture with a hand blender or cool slightly and purée in 2 batches in a blender or food processor. Return the soup to the saucepan. Season with salt and pepper. Add the reserved mushroom mixture and the 1 cup (250 mL) of cream. Reheat gently, being sure not to boil the soup. Garnish each serving with a drizzle of cream and some chives (if using).

Minestrone Soup

This humble but hearty soup has long been an economical staple in the kitchens of Italy. This is a fresh, wholesome version of the classic.
Serves 4–6.

2 Tbsp (30 mL) olive oil

1 cup (250 mL) diced white onion

1 cup (250 mL) diced carrots

1 cup (250 mL) diced potatoes

½ tsp (2 mL) salt

One 14 oz (398 mL) can diced tomatoes, including liquid

3 cups (750 mL) vegetable or chicken stock

½ cup (125 mL) quinoa

2 tsp (10 mL) minced fresh garlic

1 cup (250 mL) diced zucchini

½ cup (125 mL) freshly grated Parmesan cheese

1 cup (250 mL) thinly sliced fresh spinach

2 Tbsp (30 mL) finely chopped fresh parsley

Heat the oil in a large saucepan over medium heat. Sauté the onion, carrots, potatoes and salt until the onion is tender and opaque, about 7 minutes. Stir in the tomatoes and their liquid, vegetable stock, quinoa and garlic.

Cook for about 18 minutes, until the quinoa and vegetables are tender. Add the zucchini and ¼ cup (60 mL) of the Parmesan cheese and simmer for 5 additional minutes. Stir in the spinach and parsley and cook for 1 minute. Ladle the soup into bowls and garnish each with a sprinkle of the remaining Parmesan cheese.

Mint
and
Green Pea Soup

Traditionally, pea soup has many versions across many cultures. This is a bright and simple blend of green peas and quinoa with a sweet touch of mint.
Serves 4–6.

2 Tbsp (30 mL) butter or olive oil

¼ cup (60 mL) finely chopped onion

4 cups (1 L) frozen sweet peas

2 cups (500 mL) chicken or vegetable stock

1/3 cup (80 mL) quinoa flour

2 cups (500 mL) 2% milk

¼ cup (60 mL) chopped fresh mint

Pinch sugar

Salt and ground black pepper to taste

Place the butter in a large saucepan over medium heat. Add the onion and sauté until opaque, about 4 minutes. Add the peas and stock to the saucepan and simmer for 20 minutes. Remove from the heat and purée the cooked mixture with a hand blender or cool slightly and purée in 2 batches in a blender or food processor.

In a medium bowl, whisk the quinoa flour with the milk. Return the pea soup to medium heat and add the quinoa and milk mixture. Add the fresh mint.

Bring the soup to a simmer and cook for about 5 minutes, stirring frequently. Season with sugar, salt and pepper and serve.

Roasted Red Pepper Tomato Soup

The rich flavors of roasted red pepper and fresh basil will place this quick-to-prepare tomato soup at the top of your favorites list. Ready-to-use roasted red peppers are easy to find in the pickle section of the grocery store. Freeze for up to one month.
Serves 4–6.

3 Tbsp (45 mL) butter

¾ cup (185 mL) chopped onion

One 28 oz (796 mL) can crushed tomatoes

1 cup (250 mL) diced roasted red pepper

¼ cup (60 mL) finely chopped fresh basil

2 tsp (10 mL) white or cane sugar