Quinoa Chowder with Spinach, Feta, and Scallions - 22.8g Carbs, 2.7g Fiber, 1.5g Sugar
From: www.chow.com
Adapted from "Vegetarian Cooking for Everyone" by Deborah Madison
Hearty quinoa, vegetables, and feta cheese stand in for the cream and
seafood in this healthy vegetarian soup that's perfect for lunch or a
light dinner.
What to buy: Quinoa can be found in your local health food store,
gourmet grocery store, or online.
Avoid using pre-crumbled feta in this recipe; it tends to be too dry.
This soup was featured as part of our slideshow of gluten-free recipes.
Total Time: 45 min
Servings: 6
Difficulty: Easy
3/4 cup quinoa, any color or variety
8 cups (2 quarts) water, plus more as needed
2 Tbsp olive oil
1 medium garlic clove, finely chopped
1 jalapeno, seeded and finely chopped
1/2 lb Yukon Gold potatoes (about 1 large potato), peeled and small
dice
1 tsp ground cumin
1 tsp kosher salt, plus more as needed
1 bunch scallions, thinly sliced (white and light green parts only)
3 cups thinly sliced spinach leaves (from about 1 bunch)
4 oz feta cheese, small dice (about 1 cup)
1/3 cup coarsely chopped fresh cilantro leaves
Freshly ground black pepper
1 hard-boiled egg
1. Rinse the quinoa in a strainer under cold water until the water
runs clear.
2. Bring the quinoa and the 8 cups of water to a boil in a large
saucepan over medium-high heat. Reduce the heat to medium low and
simmer until the white outer casings on the quinoa have popped,
revealing translucent little beads, about 10 to 15 minutes.
3. Strain the quinoa through a fine-mesh strainer set over a large
heatproof bowl. Measure the quinoa cooking liquid and add water as
needed to make 6 cups; set the quinoa and cooking liquid aside.
4. Heat the olive oil in a large, clean saucepan over medium-high
heat until shimmering. Add the garlic and jalapeno and cook until
fragrant, about 30 seconds. Add the potatoes, cumin, and measured
salt and cook, stirring occasionally, until the potatoes begin to
soften, adjusting the heat as necessary so that the garlic doesn't
brown, about 3 minutes.
5. Add the reserved cooking liquid and half of the scallions and
simmer until the potatoes are tender, about 12 minutes.
6. Add the cooked quinoa, spinach, and remaining scallions and simmer
until the spinach just begins to wilt, about 3 minutes. Remove the pan
from the heat and stir in the feta and cilantro. Taste and season with
salt and pepper as needed. Top with the chopped egg and serve.
Nutrition From: www.caloriecount.about.com (Salt Omitted)
Servings: 6
Serving Size: 424 g
Nutrition per Serving:
216 Calories, 96 Calories from Fat, 10.7g Total Fat, 3.8g Saturated Fat,
48mg Cholesterol, 249mg Sodium, 22.8g Total Carbs, 2.7g Dietary Fiber,
1.5g Sugars, 8g Protein
Vitamin A 32% - Vitamin C 16% - Calcium 14% - Iron 13%
Nutrition Grade: B+
Good points:
Low in sugar
High in vitamin A
