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Super Clean Quinoa Veggie Soup

February 22, 2017 by Kristen Brady Leave a Comment

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 quinoa OR whole-wheat orzo 
  • 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

Comments

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Filed Under: Food, Food & Drink

About Kristen Brady

I'm 45 years old, 5'7" and MUST lose 25lbs!!! Married and a mom to two great kids; my daughter just turned 18 and my son is in his last year of college, an ex-marathoner, ex-equestrian and I work full time.

My six week goal? Look good in intiMINT Lingerie by Brooke Burke!

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