Soups Are Not Just for the Cold Months

Soups Are Not Just for the Cold Months

Mar 30, 2017

Spring is here but that doesn’t mean you have to put away your soup bowls just yet! 

Soups are easy one-pot meals that are great for anytime of the year, not just during the cold Fall/Winter months.

Using seasonal Spring produce like leeks & asparagus is a great way to incorporate the flavors of Spring without feeling like you are still stuck in the cold of winter eating a bowl of soup.

Don’t forget about soup for summer too!! You can make a cold soup like gazpacho loaded with seasonal summer produce like tomatoes, cucumbers, bell peppers etc.  

Or you could go the sweet route and make a dessert soup with mixed berries & cream or mangoes, lime & coconut milk! The possibilities are endless with soup!!

Spring Vegetable & Quinoa Soup with Lemon Basil Pesto

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Prep/Cook Time: 25 minutes      Number of Servings: 4

Ingredients:

  • 1 cup dry quinoa, rinsed very well
  • 1 Tablespoon olive oil
  • 1 leek halved lengthwise and thinly sliced (white and light green portions)
  • 2 medium carrots, diced
  • 6 cups low sodium vegetable broth
  • 8 asparagus spears, trimmed and cut diagonally in approximately 1-inch pieces
  • 1 1/2 cups kale leaves, ribs removed and chopped
  • 1 cup navy or white cannellini beans, rinsed and drained
  • 1 cup fresh or frozen corn
  • 2 Tablespoons prepared Pesto
  • 2 Tablespoons lemon juice
  • Pepper to taste
  • 2 Tablespoons Parmesan Cheese

Directions:

  1. Cook quinoa according to package directions and set aside.
  2. Heat 1 tablespoon olive oil in a large stockpot over medium heat. Add leek and carrots and cook 3-4 minutes.
  3. Add vegetable broth and bring to a low boil. Add asparagus, kale, beans and corn. Cook 5-7 minutes, until asparagus is tender.
  4. Stir in quinoa, pesto and lemon juice.
  5. Bring to a gentle simmer and cook, stirring, 5 minutes. Thin to desired consistency with extra water or broth as needed.  Season with black pepper and serve with parmesan cheese on top.

Nutrition Facts (per serving):

Calories:  395         Protein: 14gm      Total Carbohydrates: 63gm     Total Fat: 11gm

Fiber: 12gm      Cholesterol: 2mg      Sodium: 626mg

Recipe Courtesy of Ancient Harvest

Melanie Kluzek, Registered Dietitian for County Market

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Category: Recipes

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