Low-FODMAP Vegetable Soup with Quinoa

17 70 330
Ingredients Minutes Calories
Prep Cook Servings
10 min 1 h 4
Low-FODMAP Vegetable Soup with Quinoa
Health Highlights

Ingredients


1 tbsp Extra virgin olive oil
3 tsp Paprika, smoked
2 tsp Cumin
1 1/2 tsp Chili powder
2 medium Carrots (sliced)
1 medium Zucchini (sliced and quartered)
1/4 cup Water
9 cup Water (or FODMAP-Friendly broth or powdered stock + water)
1 can(s) (28oz) Diced tomatoes, low sodium, canned
1 small can Tomato paste, canned
3 tbsp Tamari, gluten free, reduced sodium
3 tbsp Lemon juice
1 tbsp Maple syrup, pure
1 tsp Salt
1/2 tsp Black pepper
1 cup Quinoa, uncooked
4 cup chopped Collard greens

Instructions


  1. Add oil to a large cooking pot over low heat.
  2. Stir in the paprika, cumin, and chili powder, and turn the heat to medium. 
  3. Add the carrots, zucchini, and 1/4 cup of water.
  4. Place the lid on the pot and cook for 10 minutes, stirring occasionally. 
  5. Meanwhile, steam the collard greens.
  6. Stir the remaining water, diced tomatoes, tomato paste, tamari, lemon juice, maple syrup, salt, pepper, quinoa, and steamed collard greens into the pot. 
  7. Replace the lid, raise the heat to med-high, and bring the soup to a boil (about 8 mins).
  8. Reduce heat to medium, uncover, and let simmer for 30-35 minutes until the quinoa is cooked and the carrots are tender.

Nutrition Facts

Per Portion

Calories 330
Calories from fat 64
Calories from saturated fat 9.6
Total Fat 7.1 g
Saturated Fat 1.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 3.5 g
Cholesterol 0
Sodium 1243 mg
Potassium 1714 mg
Total Carbohydrate 60 g
Dietary Fiber 13.0 g
Sugars 12.8 g
Protein 13.5 g

Dietary servings

Per Portion


Grain 2.1
Vegetables 3.6

Energy sources


Pygal64%459.13783507057667232.9112853955416519%292.45338901624484200.9710472497741316%336.79156345448604118.6253084373344764%19%16%CarbohydratesFatProtein

Meal Type(s)

Soup




?
Help