Sausage, Bean and Quinoa Soup

Sausage, Bean and Quinoa Soup
Summary

This hearty soup is a play on red beans and rice made with the whole grain quinoa.

  • Prep time
    15 min
  • Cook time
    30 min
  • Servings
    8 Servings
  • Serving size
    1 cup
Gluten-Free Lunch Quick & Easy Sides High in Fiber
Nutrition Facts

Nutrition Facts

8 Servings

  • Serving Size
    1 cup
  • Amount per serving Calories 180

  • Total Fat 5g
    • Saturated Fat 1g
  • Cholesterol 10mg
  • Sodium 370mg
  • Total Carbohydrate 24g
    • Dietary Fiber 5g
    • Total Sugars 5g
  • Protein 9g
  • Potassium 450mg
Gluten-Free Lunch Quick & Easy Sides High in Fiber
Ingredients

Ingredients

  • olive oil
    1 tbsp
  • onion (diced)
    1
  • green pepper (diced)
    1
  • garlic (minced)
    1 clove
  • Nonstick cooking spray
    1
  • lean smoked turkey sausage (sliced in half lengthwise and cut into 1-inch pieces)
    6 oz
  • tomatoes (14.5-ounce, no-salt-added, diced)
    1 can
  • canned kidney beans (no-salt-added, rinsed and drained)
    1 cups
  • chicken broth (fat-free, reduced-sodium)
    16 oz
  • black pepper
    1/2 tsp
  • dried thyme
    1/2 tsp
  • quinoa
    1 cups
  • hot water
    2 1/2 cups
Directions

Directions

  1. 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.

  2. 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.

  3. 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.

  4. Remove lid and add water. Simmer for 5 more minutes.

  5. Choices: 1 Starch, 1 Nonstarchy Vegetable, 1 Lean Protein, 1/2 Fat

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