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My Products 2017

10 Quinoa and Kale Vegetable Soup : 12 cups of low sodium vegetable stock 4 cups of water 1 tbsp extra virgin olive oil 2 medium yellow or white onion onions - chopped 6 garlic cloves - minced 3 large carrots – peeled and chopped 3 large celery stalks – chopped 3 cups corn - frozen 1 can (15 ounces) of chickpeas - rinsed and drained 28 oz can diced tomatoes 1 cup quinoa - rinsed well 1 1/2 tsp salt 1 tsp basil - dried Pinch of red pepper flakes 1 cup or more chopped fresh kale - tough ribs removed Ground black pepper to taste 1/3 cup green onions – chopped 1. In a large pot combine vegetable stock and water and bring to a boil. 2. While waiting, preheat a medium non-stick skillet and brush with olive oil. Sauté onions and garlic until translucent, stirring occasionally. 3. Next add the carrots and celery stirring occasionally for about 5 minutes. 4. Now combine the cooked veggies with the boiling stock adding in the diced tomatoes, quinoa, salt, a pinch of red pepper flakes, and black pepper. Reduce heat to maintain a gentle simmer. 5. Cook for 25 minutes, then remove the lid and add in the chickpeas, corn, chopped kale, and green onions. Continue to simmer for 5 minutes or more until the greens have softened to your liking. 6. Turn off heat and add basil. Stir and season with salt and pepper to taste if needed. 7. Serve and enjoy! JUNE • 17 wellth.xyz Approximate Nutritional Info Servings: 6 Amount Per Serving: 1 ¼ cups Calories: 218 Total Fat: 10 g Cholesterol: 125 mg Sodium: 558 mg Carbs: 13 g Dietary Fiber: 4 g Protein: 19 g


My Products 2017
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