How to make Sausage
Quinoa & Roasted Veggie Soup
Prep
time: 15 minutes | Cook time: 20 minutes| Serves 1
1 medium onion, chopped
1 large clove of garlic, minced
1 pkg. low-fat turkey smoked sausage, diced
4 c. Swiss Chard, washed and torn into pieces
1 + 3 c. water
2 more tomatoes, cored
4 cups roasted veggies of your choice
1 c. uncooked quinoa
Salt, pepper & 1 tsp Herbs de Provence
1 large clove of garlic, minced
1 pkg. low-fat turkey smoked sausage, diced
4 c. Swiss Chard, washed and torn into pieces
1 + 3 c. water
2 more tomatoes, cored
4 cups roasted veggies of your choice
1 c. uncooked quinoa
Salt, pepper & 1 tsp Herbs de Provence
1. Preheat a big saucepan with nonstick cooking
spray over medium
heat. Simmer until the onion is just browned, then add the garlic and
cook until fragrant.
heat. Simmer until the onion is just browned, then add the garlic and
cook until fragrant.
2. Cook until the sausage is browned. Add one cup
of water and the
Swiss chard. Allow the water to come to a simmering boil after stirring
to dislodge any pieces at the bottom of the saucepan.
Swiss chard. Allow the water to come to a simmering boil after stirring
to dislodge any pieces at the bottom of the saucepan.
3. Cover for about 5 minutes after adding the
entire tomatoes.
Remove the lid and the tomato peel. You should be able to mash the
tomato with a potato masher at this stage.
Remove the lid and the tomato peel. You should be able to mash the
tomato with a potato masher at this stage.
4. Add an extra 3 cups of water, roasted
vegetables, and quinoa. Stir everything together thoroughly. Allow it to
simmer for about 25 minutes, or until the chard is wilted and the
quinoa is thoroughly cooked (here's how to know). Remove from the heat and cover for another 10 minutes.
Per
Serving:
Calories: 300 ;Protein: 22.3 g; Fiber: 3.1 g; Net Carbohydrates: 3.5 g ;Sugar Alcohol: 3.8 g ;Fat: 15.2 g ;Sodium: 351.6 mg; Carbohydrates: 27 g ;Sugar: 2.7g
Calories: 300 ;Protein: 22.3 g; Fiber: 3.1 g; Net Carbohydrates: 3.5 g ;Sugar Alcohol: 3.8 g ;Fat: 15.2 g ;Sodium: 351.6 mg; Carbohydrates: 27 g ;Sugar: 2.7g
