Lentil And Quinoa Spinach Soup

CATEGORY	CUISINE	TAG	YIELD
Meats, Vegetables	Italian	Lowfat, Soup	6	Servings

INGREDIENTS

1/3	c	Brown lentils, sorted &
		rinsed
2	T	Green split peas, sorted &
		rinsed
14 1/2	oz	Stewed tomatoes, Italian
		seasoned
14 1/2	oz	Fat-free chicken broth
1	c	Vegetarian bouillon, from
		cube
1 1/4	c	Water, or as needed
1/2	t	Extra virgin olive oil
1	t	Dried thyme
1/2	t	Freshly ground black pepper
1		Bay leaf, left whole
1		Fennel stalk with frond
1		Leafy rib celery, about
		3-inch piece
2		Garlic cloves, to taste
1		Onion
1		Carrot
1		Lean Italian sausage link
		Turkey StoreÂ® optional
2	T	Quinoa, rinsed and steamed
		or 1/2-cup cooked
		quinoa
2	c	Chopped fresh spinach, or
		chard
1/2	t	Marjoram
2	T	Finely chopped dried
		tomatoes
2	T	Chopped fresh parsley
		and/or
2	T	Chopped fresh cilantro
2	t	Anisette, or
1/4	t	Orange zest

INSTRUCTIONS

This soup is sweet from lentils, peas, tomatoes and carrots. So,
instead of using tiny pasta, add slightly bitter Quinoa. We added all
of the options. 12/97 Hearty soup for 6 with bread.  STOCK: We need 5
cups of liquid to begin the soup. Drain the stewed  tomatoes,
collecting the liquid in a calibrated bowl. Set tomatoes  aside to
drain some more. To the bowl, add chicken broth, cup of  bouillion
(dissolved cube) and make up the difference with water.  Put stock in a
soup pot along with lentils, peas, oil, thyme, and  pepper. Add whole,
so that you can remove them latter, bay leaf,  fennel frond, and piece
of leafy celery. Bring to a boil. Reduce heat  and simmer until lentils
are tender (20 to 25 minutes).  Quinoa may be made far in advance.
Rinse it several times with a fine  mesh sieve. Cook it by steaming the
way we would rice but quinoa  expands to 4 times it's original measure
(at least 4 parts water to  each part grain). Make the quinoa
(keen-wah) if needed.  Meanwhile, finely chop (in food processor fitted
with metal blade) the  onion, carrot and garlic. Set aside. In a large
skillet, set over  medium heat, cook until slightly carmelized and
aromatic, the drained  tomatoes, garlic, carrot, and onion. Optional:
add the contents of a  turkey-lean Italian sausage link to the skillet
and brown and crumble  the meat.  Remove the large vegetables and bay
leaf from the soup. Add the  contents of the skillet. Add up to 1 cup
of water if needed. Simmer  until mellow: 15 to 25 mins. Add the cooked
quinoa and spinach.  Adjust for salt, pepper, garlic. Add none or all
of the options. Let  simmer for about 5 minutes or until spinach is
just wilted and serve  in a wide bowl. PER SERVING: 167 cals, 3.2 g fat
(15.7%)  Recipe by: Hanneman, Super Soup (Dec 97)  Posted to Digest
eat-lf.v097.n320 by KitPATh  <phannema@wizard.ucr.edu> on Dec 18, 1997

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