Heart-Smart_Recipes_2016_

Heart-Smart Recipes 59

Curried Vegetable and Quinoa Soup
SERVINGS 6 (1^1 ⁄ 3 cups each)
START TO FINISH 40 minutes
1 Tbsp. olive oil
1 8-oz. pkg. tempeh (fermented soybean
cake), cut into^1 ⁄ 2 -inch cubes
1 medium leek (white part only), halved
lengthwise and thinly sliced (about^1 ⁄ 3 cup)
1 Tbsp. curry powder
1 32-oz. carton reduced-sodium
vegetable broth
1 14.5-oz. can diced no-salt-added
fire-roasted tomatoes, undrained
1 cup water
1 1 ⁄ 2 cups kale or Swiss chard , s tems removed
and leaves coarsely chopped

(^1) ⁄ 2 cup quinoa, rinsed and drained
(^1) ⁄ 2 cup sliced carrot
(^1) ⁄ 2 cup frozen whole kernel corn
(^1) ⁄ 3 cup snipped fresh basil

1. In a large saucepan heat 1^1 ⁄ 2 teaspoons of the
   oil over medium-high heat. Add tempeh; cook
   about 7 minutes or until golden, stirring
   occasionally. Remove from pan.


2. In the same saucepan heat the remaining
   1 1 ⁄ 2 teaspoons oil over medium heat. Add leek;
   cook 2 to 4 minutes or until tender, stirring
   occasionally. Stir in curry powder. Add broth,
   tomatoes, and the water. Bring to boiling. Stir in
   kale, quinoa, and carrot. Return to boiling;
   reduce heat. Simmer, covered, 15 minutes. Stir in
   tempeh and corn. Simmer, covered, until quinoa
   is tender and tempeh is heated. Stir in basil.
   PER SERVING: 202 CAL. | 8 G TOTAL FAT (1 G SAT. FAT)
   0 MG CHOL. | 362 MG SODIUM | 24 G CARB. | 3 G FIBER
   5 G SUGARS | 11 G PRO.

CURRIED VEGETABLE
AND QUINOA SOUP

quinoa