Chick Pea & Red Pepper Soup with Quinoa

February is Heart Month!  This soup is heart healthy full of nutrients and fiber.  It is super simple to make and tastes great!!

WHAT YOU NEED:

1/2 cup quinoa
2 tablespoon olive oil
3 cloves garlic, minced
1 stalk celery, chopped
1/2 cup carrots, chopped
1 large red peppers, chopped
2 cup vegetable broth
1 16-oz can drained Chickpeas (garbanzo beans)
DIRECTIONS:

Cook the quinoa according to package directions.

Meanwhile, heat the oil in a Dutch oven or large heavy-bottomed pot. Add the garlic, carrot, and celery and cook, covered, stirring occasionally, for 6 minutes.

Add the garlic, paprika, and 1/4 teaspoon each salt and pepper and cook, stirring, for 1 minute. Add the peppers and cook, stirring occasionally, for 5 minutes.

Add the chickpeas, broth, and 1 cup water and bring to a boil. Reduce heat and simmer until the vegetables are tender, 5 to 8 minutes. Stir in the cooked quinoa. Serve topped with parsley, if desired.

NUTRITION INFO:

1 Serving = 1 Cup

• 258 Calories
• 10g Fat
• 0 Cholesterol
• 440mg Sodium
• 34g Carbohydrate
• 8g Fiber
• 8g Protein

Black Bean & Barley Soup

January is Soup Month!

How perfect is that!  It’s snowy, cold, and dreary outside setting the mood for home-made soup.  In addition, soup can be very healthy, low in calories, high in fiber and very satisfying keeping you on track with your diet resolutions.

If you like black beans and barley, this soup is delicious.  Of coarse, super easy to make.  You can have it as a main entree or as a side dish.

WHAT YOU NEED:

1 tablespoon Olive Oil
3 tsp Garlic, raw
1 cup Diced Tomatoes with Basil, Garlic and Oregano, can, all averages
2 can Black Beans, canned
32 oz Organic Vegetable Broth, all averages
1/3 Cup Dry Quaker Quick Barley
1 cup 8 fl oz Water
1 tsp, leaves Basil
1 tbsp Parsley, dried

DIRECTIONS:

In large stock pot, sautee garlic in olive oil over medium heat. Add canned tomatoes and 1 can black beans, drained and rinsed, and simmer for 5 minutes. Add vegetable broth, barley, water, and spices and bring to almost boil. Then cover and simmer over very low heat for 20 minutes. Stir in 2nd can of black beans, drained and rinsed, and heat for an additional 5 minutes.  Makes 8 servings.

NUTRITION INFO:

Serving Size = 1 Cup

• 146 Calories
• 2 g Fat
• 0 Cholesterol
• 840 mg Sodium
• 25 g Total Carbohydrate
• 9 g Fiber
• 2 g Sugar
• 8 g Protein

Leftover Turkey Barley Soup

I love this time of year and the holidays!  I especially enjoy using the leftover turkey for healthy meals.  Since the weather in the northeast has been cold and snowy, it made perfect sense to make soup with the turkey.  It turned out absolutely delicious and did not take much effort.

WHAT YOU NEED:

• 1 Tbsp. Olive Oil
• 1 Tbsp. Minced Garlic
• 1/2 – 1 Cup Chopped Celery
• 1 Cup Chopped Carrots
• 1 Cup Leftover turkey, chopped or shredded
• 32 oz. Low Sodium Chicken Broth
• 1/2 Cup Barley, uncooked
• 1 Cup Water
• 1-2 Dashes Black Pepper, Dried Basil and Parsley

DIRECTIONS:

In a large stock pot, heat oil and sauté garlic and celery.  Stir in carrots and turkey and heat for a couple of minutes.  Add broth, water, barley and spices.  Cover and bring to a boil over medium heat.  Reduce heat and let simmer for an hour or until vegetables are tender.  Makes 8 servings.

NUTRITION INFO:

96 Calories, 3 g fat, 1 g sat. fat, 12 mg cholesterol, 69 mg sodium, 9 g carbohydrate, 1 g fiber, 9 g protein