Super Clean Quinoa Veggie Soup

Quinoa-Veggie-Soup

This delicious veggie soup is healthy and delicious!

Ingredients:

  • 1/2 cup chopped onion
  • 2 garlic cloves
  • 1 cup diced zucchini
  • 1 cup chopped carrots
  • 1/2 cup diced celery
  • 2 (14-oz) cans fat-free vegetable broth
  • 1 (14.5) can no-salt tomatoes, undrained
  • 1/3 cup whole-wheat orzo (or substitute with quinoa)
  • 3 cups chopped kale
  • 1 tsp Italian seasoning
  • 1/2 tsp freshly ground pepper
  • 2 tbsp grated Parmesan

Directions:

Coat a large Dutch oven with nonstick cooking spray and place over medium heat.

Add onion and garlic; cook and stir 5 minutes.

Stir in broth, tomatoes and 1 cup water; bring to boiling.

Add orzo (or quinoa); reduce heat and simmer 15 minutes, stirring occasionally.

Add kale, Italian seasoning and pepper, cook 3 to 5 minutes more or until kale is wilted.

Ladle into 4 soup bowls, sprinkle with Parmesan and serve.

 

(Serves 4)
Per serving: 140 calories (10% from fat), 2g fat, 1g saturated fat, 3mg cholesterol, 300mg sodium, 28 carbohydrate, 4g fiber, 6g protein
HH = Heart Healthy & DF =Diabetes Friendly

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