Today I made up a Quinoa Vegetable Soup! This honestly was my 1st ever attempt at a vegetable soup. I know, sad. While making it up I did make a few changes to it in order to get even more protein into the meal… I also found the original recipe was a bit “thin” and not “thick enough” in soupy-texture… so I thickened it up some too using tomatoe paste. Below is the recipe! My entire family ate it. In fact my husband as he ate it said “this is a keeper!” he had it for lunch and packed up another bowl to eat at dinner tonight at work. So for him to do that, is evidence of its yummy taste and fill, because he hates soup normally :)
High Protein Organic Quinoa Vegetable Soup
- 1 Tablespoon extra virgin olive oil (or oil of choice)
- 1 medium onion, finely chopped
- 2 clove garlic, minced
- 3 plum sized tomatoes, chopped
- 1 red bell pepper, chopped
- 1-2 cups organic quinoa cooked
- 1 package frozen mixed veggies of choice
- *I usually put 1 cup frozen green beans, 1 cup frozen corn
- 8 ounces of pre-cooked turkey breast, chopped (shredded) **optional**
- 4 cups Vegetable Broth
- 1 teaspoon real salt or to taste (add more if you want)
- 1 can of tomatoe paste (I forget the ounces but its a tiny can)
- 1 tablespoon parsley (or you can do 2 tbs fresh parsley - I had none on hand so spices worked for me)
- In a large sauce pot, heat oil over medium heat until it is hot. Add in your onion and garlic, cooking it until golden brown (roughly 5 minutes or so). Stir in tomatoes, bell pepper, quinoa, corn, pre-cooked turkey breast, tomato paste, broth, 1 cup of water, salt and parsley.
- Reduce the heat to medium/low, cover it for about 20 minutes (you can let it cook longer as long as it covered), and enjoy!
- (For the Turkey I added in btw... I picked up some thinly sliced turkey breast fillets. You could use chicken or any meat of choice honestly. I seasoned them with pepper, salt and garlic powder... fried them with a little oil on an iron skillet and that was it. We ate these for lunch the day prior... I had just at 8 ounces leftover today, so I just got some kitchen sheers and shredded the already cooked fillets. You could easily substitute this with ground turkey or beef as well. I prefer the texture of a shredded type meat over ground meat any day though...)
Nutritional Info (this isn’t exact but I believe it is pretty close):
The Original recipe said 1 cup was 110 calories. I added in twice as much quinoa though and 8 ounces of Turkey. The Turkey was around 120 calories every 4 ounces of meat… I divided it all with the amount of servings the recipe made (which was around 8 servings)… and we calculated that the calories was around 150 calories a bowl (cup)… fat was around 4G, sodium 250mg, protein was around 12-15g per serving.
So all in all a very nutritional meal with lost of good protein in it!
Hope you all enjoy!! the original recipe can be viewed here btw.