Quinoa 365 (15 page)

½ tsp (2 mL) salt

2 cups (500 mL) vegetable or chicken stock

½ cup (125 mL) quinoa flour

1 cup (250 mL) half and half cream (10–12%)

Melt the butter in a medium saucepan on medium heat. Sauté the onion until tender and opaque, about 8 minutes. Add the tomatoes, red pepper, basil, sugar and salt.

Whisk the stock and flour together in a medium bowl. Slowly stir the mixture into the saucepan (a few lumps are fine). Bring to a boil, then lower the temperature and simmer for 5 minutes.

Remove from the heat and purée the cooked mixture with a hand blender or cool slightly and purée in 2 batches in a blender or food processor.

Return the soup to the lowest heat setting. Stir in the cream and adjust the seasoning, if desired. Serve immediately.

Quinoa, Leek
and
Corn Chowder

Quinoa makes this a lovely thick soup without the addition of heavy cream. The cayenne gives it a subtle warm flavor.
Serves 4–6.

1 Tbsp (15 mL) butter

1 cup (250 mL) chopped onion

1 cup (250 mL) sliced leek (white part only)

½ cup (125 mL) quinoa

3 cups (750 mL) frozen corn kernels

2 cups (500 mL) chicken or vegetable broth

1 red bell pepper, chopped

Pinch ground black pepper

¼ tsp (1 mL) cayenne pepper

5 saffron threads

¼ tsp (1 mL) salt

In a large saucepan, melt the butter and sauté the onion and leek until the onion is tender and opaque, about 7 minutes. Add the quinoa and 2 cups (500 mL) of the corn; set aside the remaining corn to thaw. Cook for an additional 5 minutes, until the corn partially thaws. Add a few drops of the broth to keep it from sticking to the saucepan, if necessary.

Add the broth and bring to a boil. Reduce the heat, cover and simmer for 15 minutes or until the quinoa is completely cooked. Remove from the heat. Purée the cooked mixture with a hand blender or cool slightly and purée in 2 batches in a blender or food processor. Return the mixture to low heat. Add the remaining 1 cup (250 mL) of corn and the red pepper, black pepper, cayenne, saffron and salt. Reheat and stir. Serve immediately. The soup can be stored in a sealed container in the refrigerator for 2 days.

Rustic Vegetable Soup

This country-style vegetable soup is a great way to use a bunch of ingredients from your refrigerator.
Serves 4–6.

1 Tbsp (15 mL) butter

4 cups (1 L) chopped white button mushrooms (or a mixture of mushrooms)

¾ cup (185 mL) diced Spanish onion

¾ cup (185 mL) halved and thinly sliced leek (white part only)

½ cup (125 mL) diced celery

1 tsp (5 mL) minced fresh garlic

½ tsp (2 mL) salt

4 cups (1 L) vegetable or chicken stock

¾ cup (185 mL) diced carrots

½ cup (125 mL) diced zucchini

¼ cup (60 mL) quinoa

2 tsp (10 mL) minced fresh basil (or ½ tsp/2 mL dried)

Freshly ground black pepper (optional)

Melt the butter in a large saucepan on medium heat. Sauté the mushrooms, onion, leek, celery, garlic and salt until the vegetables have softened, about 12 minutes.

Add the stock, carrots, zucchini, quinoa and basil and bring to a boil. Reduce to a simmer, cover and cook for 20 minutes. Season with pepper (if using) and serve.

Sweet Potato
and
Coconut Quinoa Soup

The subtle hint of cayenne and chili pepper, along with the flavor of coconut, makes this soup exotic and unusual—the perfect escape. Store it in a sealed container in the refrigerator for up to two days.
Serves 2–4.

2 large sweet potatoes

2 Tbsp (30 mL) water

½ cup (125 mL) diced onion

½ cup (125 mL) quinoa

3 cups (750 mL) vegetable stock

1 cup (250 mL) coconut milk

¼ tsp (1 mL) cayenne pepper

¼ tsp (1 mL) chili powder

¼ cup (60 mL) plain yogurt (optional)

Wash and peel the sweet potatoes and cut into 2- to 3-inch (5 to 7.5 cm) pieces. Boil for 5 to 6 minutes, until just soft but not mushy.

Place the water and onion in a large saucepan over medium heat and cook until the onion softens, about 7 minutes. Stir in the quinoa and vegetable stock and bring to a boil. Reduce the heat to medium and cook for about 15 minutes, until the quinoa is cooked.

Add the sweet potato to the saucepan. Purée the mixture with a hand blender or cool slightly and purée in 2 batches in a blender or food processor. Return to low heat and stir in the coconut milk. Reheat slowly on low, adding the cayenne and chili powder. Ladle into bowls and top each serving with a spoonful of plain yogurt (if using).

Hearty Beans
and
Greens Stew

This tasty, one-pot stew is fast to make when you're short on time. This recipe is easily modified to be vegetarian—just use vegetable stock and omit the meat.
Serves 4–6.

4 cups (1 L) chicken or vegetable stock

1 cup (250 mL) diced onion

½ cup (125 mL) quinoa

¾ tsp (4 mL) dried oregano

1 tsp (5 mL) minced fresh garlic

1 bay leaf

2 cups (500 mL) cooked red kidney beans

2 cups (500 mL) cooked navy beans

2 cups (500 mL) chopped spinach, kale or Swiss chard leaves

2 cups (500 mL) diced rotisserie chicken or diced cooked low-fat Italian sausage

Pinch ground black pepper

Salt to taste

Combine the stock, onion, quinoa, oregano, garlic and bay leaf in a large saucepan and bring to a boil. Reduce to a simmer, cover and cook for 15 minutes. Remove the lid and add the kidney beans, navy beans and spinach. Cook until the spinach has wilted. Stir in the chicken, season with salt and pepper and serve. Refrigerate leftovers for up to 2 days.

Chicken Vegetable Stew

This classic standby is thickened and nutritionally enhanced with quinoa flour. Serve with fresh biscuits or bread.
Serves 4–6.

1 Tbsp (15 mL) olive oil

1 cup (250 mL) diced carrots

1 cup (250 mL) diced celery

¾ cup (185 mL) diced onion

2 cups (500 mL) chicken stock

1 cup (250 mL) halved baby red potatoes

1 tsp (5 mL) minced fresh garlic

1 bay leaf

1 Tbsp (15 mL) finely chopped fresh dill (or 1 tsp/5 mL dried)

2 cups (500 mL) diced cooked chicken breast (2–3 breasts)

1 cup (250 mL) diced red bell pepper (about 1 pepper)

½ cup (125 mL) quinoa flour

1 cup (250 mL) cold water

1 tsp (5 mL) salt

¼ tsp (1 mL) ground black pepper

Heat the olive oil in a large saucepan on medium-high heat. Add the carrots, celery and onion. Sauté the vegetables until they begin to soften, about 8 minutes. Stir in the chicken stock, potatoes, garlic, bay leaf and dill. Cover and bring to a boil. Reduce the heat to low and simmer for 8 minutes. Add the chicken and red pepper. Remove the bay leaf.

Whisk the flour and water together in a small bowl. Add the flour mixture to the saucepan and cook until the stew thickens, about 5 minutes, stirring occasionally. Season with salt and pepper and serve immediately.

Quinoa, Carrot
and
Lentil Stew

The lentil is said to be one of the first domesticated crops, dating back to prehistoric times. An important component of any vegetarian diet, lentils are high in protein and often used as a meat substitute. To make this recipe a soup rather than a stew, reduce the thickness by precooking the quinoa, then adding it to the soup.
Serves 4–6.