Sausage, Bean and Quinoa Soup
This hearty soup is a play on red beans and rice made with the whole grain quinoa.
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- Prep time
- 15 min
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- Cook time
- 30 min
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- Servings
- 8 Servings
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- Serving size
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1 cup
Ingredients
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olive oil
- 1 tbsp
- 1 tbsp
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onion(s) (diced)
- 1
- 1
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green pepper (diced)
- 1
- 1
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garlic (minced)
- 1 clove
- 1 clove
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Nonstick cooking spray
- 1
- 1
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lean smoked turkey sausage (sliced in half lengthwise and cut into 1-inch pieces)
- 6 oz
- 170 g
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tomatoes (14.5-ounce, no-salt-added, diced)
- 1 can
- 1 can
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canned kidney beans (no-salt-added, rinsed and drained)
- 1 cup
- 1 cup
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low sodium chicken broth (fat-free, reduced-sodium)
- 16 oz
- 454 g
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black pepper
- 1/2 tsp
- 1/2 tsp
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dried thyme
- 1/2 tsp
- 1/2 tsp
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quinoa
- 1 cup
- 1 cup
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hot water
- 2 1/2 cup
- 2 1/2 cup
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Directions
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Add oil to a large soup pot or Dutch oven and heat over medium-high. Add onion and green pepper and sauté over medium-high heat for 5 minutes. Add garlic and sauté for 30 seconds.
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Remove onion and pepper mixture from pot and set aside. Spray pot with cooking spray. Add sausage and sauté for 3-5 minutes until brown.
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Add onion and peppers back to pot. Add tomatoes, kidney beans, chicken broth, black pepper, cayenne pepper if desired and thyme. Bring to a boil. Add quinoa, reduce heat to low and cover. Simmer for 15 minutes.
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Remove lid and add water. Simmer for 5 more minutes.
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Choices: 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1/2 Fat