2 teaspoons grapeseed oil or
1 cup chopped onions
1 pound cremini mushrooms, sliced
4 cups sodium-reduced vegetable,
chicken or beef stock
2 cups water
½ cup quinoa
1 tablespoon roasted garlic (see Tip)
2 teaspoons chopped fresh thyme
¾ teaspoon salt (optional)
¼ teaspoon black pepper
1 cup chopped fresh spinach
Freshly grated Parmesan cheese
Roasted Garlic and Mushroom Soup
Roast the garlic in advance and you can whip up this mushroom soup for a lunch or light supper.
Experiment with different types of mushrooms and different stock.
Heat the oil in a large saucepan over medium-low
heat. Add the onions and cook, covered, for 8 minutes or until the onion is soft and translucent. (If
the pan looks dry, add a few spoonfuls of water.)
Add the mushrooms and cook, covered, for
another 7 minutes or until they soften. Remove
1½ cups of the mushroom mixture and set aside.
Add the stock, water, quinoa, roasted garlic,
thyme, salt (if using) and pepper to the saucepan. Bring to a boil, reduce to a simmer, cover
and cook for 15 minutes or until the quinoa is
tender. Purée soup with a hand blender or in a
blender. Return soup to the saucepan. Stir in the
spinach and reserved mushrooms. Cook gently
until heated through. Adjust seasoning and serve
sprinkled with Parmesan (if using).
Makes 6 servings.
Per serving: 110 calories, 4 g protein, 18 g
carbohydrates, 3 g dietary fiber, 2. 5 g fat, 4 g
sugar, 0 mg cholesterol, 105 mg sodium.
Tip: To roast garlic, preheat the oven to 400 F. Take
as many heads of garlic as you like, and slice
½ inch off the top to expose the cloves.
Tear off pieces of foil large enough to entirely
wrap each head of garlic. Place each head of
garlic in the center of a piece of foil and pour
about 2 teaspoons of grapeseed oil (or whichever oil you would like) over the top. Sprinkle
with fresh herbs, if desired.
Wrap snugly and place on a baking sheet.
Bake for 30 to 35 minutes or until the garlic
cloves can easily be squeezed from the skins.
Add roasted garlic to soups, stews, roasts,
spreads and dips.
From: Quinoa Revolution: Over 150 Healthy,
Great-Tasting Recipes Under 500 Calories
by Patricia Green and Carolyn Hemming.
Copyright © Patricia Green and Carolyn
Hemming, 2012; not available at Costco.
Reprinted by permission of Penguin Group
(Canada), a Division of PearsonCanada Inc.
Moroccan and Rollin’
1 cup uncooked quinoa
2 cups reduced-sodium vegetable broth
¼ cup dried currants
1 teaspoon medium curry powder
1 teaspoon ground cumin
½ teaspoon ground coriander
1 teaspoon honey (or sugar)
½ teaspoon salt
1 cup no-salt-added canned
chickpeas, drained and rinsed
½ cup finely chopped red bell pepper
½ cup finely chopped grated carrots
½ cup finely chopped and peeled, diced
;⁄; cup chopped green onions
2 tablespoons olive oil
2 tablespoons freshly squeezed lemon juice
2 tablespoons minced fresh mint leaves
¼ teaspoon freshly ground black pepper
Combine quinoa, broth, currants, curry, cumin,
coriander, honey and salt in a medium pot.
Bring to a boil. Reduce heat to low, cover and
simmer for about 15 to 20 minutes or until quinoa has absorbed all liquid. Remove from heat
and let sit, covered, for 10 minutes. Fluff with a
fork and leave uncovered to cool completely.
When quinoa is cool, transfer to large mixing
bowl. Stir in remaining ingredients. Mix well and
refrigerate for at least an hour or two before
serving. (Tastes even better the next day!)
Makes 6 servings.
Per serving (about 1 cup):
231 calories, 6 g protein, 36 g carbohydrates,
5. 4 g fiber, 0 mg cholesterol, 256 mg sodium,
7. 4 g total fat (0.7 g saturated fat).
From: The Looneyspoons Collection (Hay House,
2012; not available at Costco) by Janet and