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Quinoa, bean and vegetable soup

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    Quinoa, bean and vegetable soup Heart Smart Gluten Free Low Sodium

    Have a cold? Soup is a well-known comfort food and the steam rising from the warm broth can help to reduce congestion too!

    Ingredients

    2 tablespoons canola oil (You can also use another oil of your choice.*)
    1 cup diced onion
    1 1/2 cups diced carrots (about 3 medium carrots)
    1 cup diced celery (about 3 medium stalks)
    4 cloves garlic, minced
    1/2 teaspoon freshly ground black pepper
    1 1/2 teaspoons finely chopped fresh rosemary (You can also use ¾ teaspoon ground rosemary.)
    1 1/2 teaspoons Italian seasoning blend
    1 15-ounce can white beans, undrained
    1 15-ounce can kidney beans, undrained
    1 15-ounce can low-sodium black beans, undrained
    1 15-ounce can no-salt-added diced tomatoes
    8 cups low-sodium vegetable broth
    1 cup uncooked quinoa, rinsed (in a fine-mesh strainer) and drained

    Directions

    1. In a large stock pot, heat oil over medium-high heat. Add diced onion, carrot and celery. Cook for 6 to 8 minutes, stirring occasionally
    2. Add garlic, stir and cook for 1 to 2 minutes. Add black pepper, rosemary and Italian seasoning. Stir and cook for 1 more minute.
    3. Add beans, tomatoes and broth. Stir and bring to a boil. Add uncooked quinoa, stir and bring back to a boil. Once boiling, turn down heat and simmer for 30 minutes.
    4. Portion into bowls, allow to cool for 10 minutes and enjoy warm.

    Makes 8 servings

    Carb choices per serving: 2 1/2 

    *Option not included in nutrition facts.

    Quinoa-vegetable-soup

    This is a great recipe to feed a large family! Even if your family is fewer than five, you can freeze half of it to enjoy on a busy weeknight when there’s no time to cook. Soup will stay fresh in the freezer for 2 to 3 months.

    Nutrition Facts