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Lisa Deguchi: "This was delicious and versatile! I followed the…" Read More
16Ingredients
40Minutes
170Calories
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Ingredients
US|METRIC
4 SERVINGS
- 1 Tbsp. olive oil
- 3 cloves garlic (minced)
- 1 white onion (small, diced)
- 1 cup sliced carrots (about 2 medium)
- 28 oz. diced tomatoes (I used Tuttorosso)
- 4 cups water (or vegetable broth)
- 1/4 cup white quinoa (uncooked)
- 2 tsp. italian seasoning
- 2 bay leaves
- salt
- pepper
- 1 cup zucchini (chopped, 1 small or 1/2 of 1 medium)
- 1 1/2 cups asparagus (chopped)
- 1 kale (packed cup chopped, or spinach)
- 1/2 cup frozen peas
- nutritional yeast (or parmesan to garnish, optional)
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NutritionView More
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170Calories
Sodium
Fat
Carbs
Fiber
Potassium
| Calories170Calories from Fat35 |
| % DAILY VALUE |
| Total Fat4g6% |
| Saturated Fat0.5g3% |
| Trans Fat |
| Cholesterol |
| Sodium260mg11% |
| Potassium920mg26% |
| Protein7g |
| Calories from Fat35 |
| % DAILY VALUE |
| Total Carbohydrate28g9% |
| Dietary Fiber7g28% |
| Sugars11g |
| Vitamin A140% |
| Vitamin C70% |
| Calcium10% |
| Iron15% |
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
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Reviews(8)
Lisa Deguchi 4 years ago
This was delicious and versatile! I followed the recipe but added a little hot sauce and the next day threw in the last of the ground taco chicken. It’s definitely a keeper.
Constanza Barnier 4 years ago
I just idea veggies I had like the carrots tomatoes and zucchini, also added a slice of lemon. Used 1 vegetable buillon instead of the broth. Man is tasted so good.
Kelly Boland 5 years ago
Really tasty! You can really put any heart veggies you have available in the fridge in this soup and it comes out delicious. Very healthy but tasty and filling. Also does really well heated up after.
Shelley 6 years ago
Very healthy and followed directions and it came out perfect! I would highly emphasize the Suggestion to taste as you’re cooking, the dish can be bland so I added soy sauce to enhance the flavor without just adding salt(same thing huh🤷🏿♀️) otherwise it was great!
Kristina B 6 years ago
This recipe is perfect! All I do extra is add crushed red pepper. It is so hearty and very easy to make. It’s in my regular soup rotation. Makes 6 servings.
Amazing. I added more zucchini, carrots, and use fresh Roma tomatoes. Red quinoa instead of white offers a little more nutrients!
Kristina Prükk 7 years ago
Amazing soup! Used fresh tomatoes instead of canned ones. Next time will try with canned ones to see if it's as good as it was with fresh ones.
Adrienne DiCarlo 7 years ago
This is one of the tastiest soups I've ever made. I used celery instead of asparagus only because asparagus isn't in season yet. Chose not to use nutritional yeast flakes either. Super easy to prep and cook, a new favorite!