Donna’s quinoa and bean soup
This is a light tasty soup that that features quinoa and white beans. It provides a great source of protein and fiber.
1/2 tablespoon butter
1 large sweet onion, diced 1/2 pound diced andouille sausage, optional 1 teaspoon minced garlic 5 cups fat-free chicken broth 1 can (15 ounces) canned petite diced tomatoes
1 can (15 ounces) chickpeas or any white beans of your choice, partially drained 1/2 cup diced dried apricots, optional 1 teaspoon lemon juice 1 teaspoon sugar 1/2 teaspoon cumin 1/2 teaspoon salt 1/2 cup quinoa, dried 1 cup fresh green beans, cut in 1″ pieces parsley or cilantro for garnish, optional
In a large soup pot, melt butter. Add onions and cook until translucent. Add sausage if desired and cook until lightly brown. Add garlic and cook 1 minute. Add broth, tomatoes, chickpeas, apricots, lemon juice, sugar, cumin, and salt. Simmer for 10 minutes. Add quinoa and bring to a boil. Reduce heat, cover, and boil gently for 15 minutes or until quinoa is tender.
While soup is boiling, cook beans in lightly salted water until tender crisp. Drain and cool under cold water. Set aside. When soup is ready to serve, add the beans and heat through.
Add additional broth if soup gets too thick. Garnish with parsley or cilantro.
Nutritional information per serving (8)
Fat, gm.: 2
Protein, gm.: 6
Carbs, gm.: 30
Cholesterol, mg.: 2
Fiber, gm.: 5