Mexican Quinoa Soup, recipe, Elise Museles, Wellness news, nutrition

Mexican Spiced Quinoa Vegetable Soup

By: 
Elise Museles

Self-care comes in many forms, and sometimes it’s in the shape of a BIG pot of nourishing soup! Whip up a fresh batch at the beginning of the week to have a cozy bowl available any time you need a dose of TLC. Filled with healing spices, plant-based protein, vibrant veggies, lime, and leafy greens too, there’s nothing like a warming bowl to brighten your body and soul!

INGREDIENTS

Serves 6 to 8

  • 2 tablespoons olive or avocado oil

  • 1 onion, chopped

  • 2 large carrots, thinly sliced

  • 2 stalks celery, thinly sliced

  • 2 cloves garlic, minced

  • 2 teaspoons cumin

  • 1 teaspoon oregano

  • 1 teaspoon paprika

  • ½ teaspoon crushed red pepper flakes

  • 1½ teaspoon sea salt (or to taste)

  • 4 to 5 cups vegetables, chopped (zucchini, yellow squash, red bell pepper, and cauliflower work well)

  • 2 tablespoons tomato paste

  • 4 cups vegetable broth

  • 1 cup of water

  • ½ cup quinoa

  • 1½ cups cooked black beans (or one 15-ounce BPA-free can, rinsed and drained)

  • 1 cup cherry or grape tomatoes, halved (use glass or canned if fresh not available)

  • 4 cups spinach, loosely packed

  • Juice of 1 large lime (reserve until the end)

  • ½ cup cilantro (reserve half for garnish)

Garnish each bowl with a wedge of lime, sliced avocado, and extra cilantro

METHOD

  1. Heat oil in a Dutch oven or large pot over medium heat. Add onion, carrots, and celery and sauté until tender about 5 to 6 minutes. 

  2. Next, add in the garlic, cumin, oregano, paprika, red pepper flakes, and sea salt. Cook for one minute until the mixture is well-coated. 

  3. Add in the chopped vegetables of choice and sauté (reserving tomatoes and spinach until the end). Cook for 5 minutes until softened.

  4. Add in the tomato paste, broth, and water and bring to a boil. (Adjust liquid amount if necessary.) Reduce to a simmer and cover for 10 minutes. 

  5. Next, add in the quinoa and black beans and cook for an additional 15 minutes or until all the vegetables can be pierced with a fork. 

  6. Turn off the heat and add in the tomatoes, 1/4 cup cilantro, and spinach. Mix with a spoon to distribute evenly. Squeeze the juice of one lime into the pot and season with additional salt and pepper to taste. 

  7. Serve hot with an extra squeeze of lime, cilantro, and crushed red pepper flakes!

NOTE: Use additional broth if the soup becomes too thick after refrigerating.

 

Doug Keller, Yoga Teacher, YogaUOnline Presenter, Keys to Healthy Hamstrings
 
 

Reprinted with permission from Elise Museles.com

Elise Museles, nutritionist, food coach, author, health coach, podcast hostElise Museles is a Certified Eating Psychology and Nutrition Expert, creator of the Food Story platform and the wildly popular blog Kale & Chocolate. As an author, speaker, health coach, and podcast host, Elise’s mission is to empower women to create a healthier relationship with food and their bodies by changing what’s on their plate – and what’s in their minds.

Elise recently launched her podcast, Once Upon A Food Story, where she shares the “Food Stories” of leading health experts such as Kimberly Snyder, Dr. Frank Lipman, Robyn Youkilis and more. She’s also the best-selling author of Whole Food Energy: 200 All-Natural Recipes to Help You Prepare, Refuel, and Recover.


 
 

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