3 hearty soups for chilly weather

Hearty Quinoa and Bean Soup

Ingredients

  • 1 tablespoon vegetable oil
  • 1 onion, chopped
  • 2 carrots, diced
  • 1 tablespoon minced garlic
  • 2 cups baby spinach
  • 3/4 cup corn
  • 1 540-mL can white kidney beans, drained and rinsed
  • 1/3 cup dried quinoa
  • 4 cups vegetable broth
  • 1 teaspoon cumin
  • 1 teaspoon coriander
  • 1 teaspoon chili flakes
  • Salt and pepper to taste

Directions

Heat a large pot over medium heat.

Add oil and onion. Cook until soft.

Add carrot, garlic, cumin, coriander, chili flakes and quinoa. Cook for two minutes.

Pour in broth. Boil, then reduce heat to medium—low.

Simmer, partially covered, for 15 minutes.

Stir in beans, spinach and corn.

Cook 2—3 more minutes and serve!

Marvelous Minestrone!

Ingredients

  • 1 tablespoon olive oil
  • 1 large onion, diced
  • 2 large carrots, chopped
  • 1 1/2 tablespoons minced garlic
  • 1 796-mL can stewed tomatoes
  • 1 540-mL can kidney beans, drained and rinsed
  • 4 cups vegetable broth
  • 4 cups kale or spinach, chopped
  • 1/4 cup whole wheat rotini or baby shells
  • 1/2 teaspoon chili flakes
  • 1/4 teaspoon salt and pepper
  • 2 tablespoons fresh basil, chopped (optional)
  • 2 tablespoons balsamic vinegar

Directions

Heat a large pot over medium heat.

Add oil and onion. Cook until soft.

Add carrots and garlic. Cook for three minutes.

Add tomatoes, beans and broth. Bring to a boil.

Add kale, whole wheat noodles, chili flakes and salt and pepper. Reduce to a simmer.

Cook 10—12 minutes.

Add basil and vinegar and cook for another minute or two before serving.

Vegan Moroccan Stew

Ingredients

  • 1 teaspoon ground cinnamon
  • 1 teaspoon cumin
  • 1/2 teaspoon ginger
  • 1/4 teaspoon cloves
  • 1/4 teaspoon nutmeg
  • 1/4 teaspoon turmeric
  • 1/8 teaspoon curry
  • 1 teaspoon salt
  • 1 tablespoon vegan margarine
  • 1 large onion, chopped
  • 2 cups shredded kale
  • 4 cups vegetable broth
  • 1 can diced tomatoes
  • 1 tablespoon honey
  • 4 large carrots, chopped
  • 1 large sweet potato, diced
  • 3 white potatoes, diced
  • 1 can garbanzo beans, drained
  • 1 can lentils, rinsed
  • 1 teaspoon salt and pepper

Directions

Combine spices in bowl, reserve.

Melt margarine in large pot over medium heat.

Cook onion until soft and just beginning to brown, 5—10 minutes.

Stir in kale and spices. Cook for 2 minutes.

Pour in vegetable broth.

Stir in tomatoes, honey, carrots, sweet, potatoes, beans and lentils. Bring to a boil.

Reduce heat to low and simmer for 30 minutes or until vegetables are tender.

Season with black pepper and serve!

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