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

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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