Page 90 - Muscle & Fitness (February 2020)

SOUPED UP

QUINOA-VEGGIE 12 cups (3 quarts)
vegetable broth
SOUP 1 (28 oz) can whole

SERVES 10 tomatoes, chopped
1 tbsp ground cumin
2 tsp ground coriander

⅓ cup chopped fresh cilantro
6 kale leaves, washed, rolled,
and chopped, stalks
removed and diced
(used above)
Pepper

1. Rinse quinoa well in cold
water and drain. Heat a large,
heavy skillet over medium-
high heat. Add quinoa and stir
constantly for 10 minutes, or
until all the moisture evapo-
rates and quinoa crackles and
becomes golden. (You’ll smell
it toasting.) Transfer quinoa to
a bowl and set aside.
2. Heat oil in a large, heavy
stockpot over medium-high
heat. Add onions, kale stalks,
and celery and sauté for 10 to
12 minutes, or until onions are
translucent.
3. Add zucchini, corn, bell

pepper, jalapeño, garlic, and
salt. Sauté for 3 minutes, or
until vegetables begin to
release their juices. Add broth,
cover, and bring to a boil over
high heat.
4. Stir in toasted quinoa and
simmer over medium-low
heat for 10 minutes, stirring
occasionally, or until quinoa is
tender. Add tomatoes, cumin,
and coriander.
5. Simmer uncovered over
medium heat for 10 minutes,
stirring occasionally. Stir in
cilantro and kale leaves.
Season to taste with pepper
and more salt if needed.

THE MACROS
170 10g 33g 4g
CALORIES PROTEIN CARBS FAT

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