Flu-Fighter Garlic Soup | #ratingval# from #reviews# reviews | |
Prep time: 15 Mins
Cook time: 25 Mins
Yields: 5 Servings
Prevent cold, flu, and many other ailments by making this vegetarian garlic soup a regular at your house, even if you are an omnivore.
- 3 tablespoons extra-virgin olive oil
- 1 big onion, chopped
- 5 cloves garlic, minced
- 1 big carrot, finely chopped
- 5 mushroom caps, finely chopped (I used cremini)
- 1/4 cup coriander, finely chopped
- 1/2 cup quinoa, rinsed
- 1/8 teaspoon turmeric powder
- 6 cups water or vegetable broth
- salt, pepper and crushed red chili flakes to taste
- 1 cup kale, finely chopped
- 3 cloves garlic, minced
- quinoa - lentils
- kale - spinach, swiss chard
- In a medium-sized pan heat oil and saute the onions, turmeric powder, red chili flakes, and garlic. Add a little salt so that the onions will cook faster.
- Add the carrots, mushrooms, coriander, and fry for a few minutes.
- Stir in the rinsed quinoa and vegetable broth/water. Add more salt and pepper and cook for about 15-20 minutes until the quinoa is cooked. If you feel that the quinoa has absorbed a lot of water making a stew-like consistency add some more broth/water. Switch off the stove.
- Stir in the chopped kale and minced garlic if using. The heat will wilt the greens.
- Lentils can be used instead of quinoa; in that case, the cooking time would be about 35-40 minutes. Using a pressure cooker would reduce the cooking time.
- I used no-salt-added homemade vegetable broth. So used about 1.25 teaspoons of salt to the soup, which is reflected in the sodium content in the chart below. If you use store-bought vegetable broth the sodium content will vary.
Calories: 196.6
Total Fat: 9.7 g
Saturated fat: 1.2 g
Unsaturated fat: 7.3 g
Cholesterol: 0.0 mg
Total Carbohydrate: 24.2 g |
Sugars: 5.2 g
Dietary Fiber: 3.0 g
Protein: 4.2 g
Sodium: 650 mg
Potassium: 207.9 mg |