This delicious, lemony spring soup is light and creamy without adding dairy. For a meal-in-a-bowl, it lends itself beautifully to some cooked, diced chicken or cooked shrimp. Stir in and warm thoroughly before serving.
Wine Pairing: Covert Farms 2014 Sauvignon Blanc/Semillion, Oliver, BC
Tip: Looking for an even creamier soup? Purée quinoa and broth with handheld blender before proceeding with the rest of the recipe.
Lemony Quinoa Soup with Spinach and Herbs
Ingredients
- 1 Tbsp (15 mL) camelina oil
- 1/2 small yellow onion, peeled and finely minced
- 1 large garlic clove, smashed and minced
- 1/2 cup (125 mL) white quinoa, thoroughly rinsed and drained
- 8 cups (2 L) low-sodium chicken or vegetable stock, divided
- 1 small leek, trimmed, washed, and sliced into thin rounds
- 6 baby carrots, trimmed, scraped, and halved lengthwise
- 1/2 cup (125 mL) fresh shelled peas
- 3 Tbsp (45 mL) cornstarch or arrowroot powder
- 1/4 cup (60 mL) fresh lemon juice
- 4 large organic eggs
- 2 cups (500 mL) baby spinach leaves, washed and spun dry and chiffonaded
- 3 Tbsp (45 mL) minced fresh chives or dill
- Salt and freshly ground black pepper, to taste
Nutrition
Per serving:
- calories163
- protein10g
- fat7g
- saturated fat2g
- trans fat0g
- carbohydrates17g
- sugars2g
- fibre2g
- sodium119mg
Directions
01
In heavy-bottomed saucepan, heat oil. Add onion and sauteu0301 over medium heat for 2 minutes, or until softened. Do not brown. Add garlic and stir for 1 minute. Stir in quinoa to coat. Add 6 cups (1.5 L) stock and bring to a gentle boil. With lid ajar, simmer soup for 10 minutes, until quinoa is tender.
02
Stir in leek, carrots, and peas. Cover and continue to simmer just until vegetables are tender crisp but still brightly coloured, about 4 minutes. Reduce heat to low.
03
Meanwhile, dissolve cornstarch or arrowroot in 1/2 cup (125 mL) water. Stir in lemon juice.
04
In small saucepan, heat remaining 2 cups (500 mL) stock. Do not boil. Remove from heat.
05
In large mixing bowl, beat eggs with electric mixer until fluffy. Beat in cornstarch mixture. Reduce speed to medium-low and gradually beat in the 2 cups (500 mL) of hot broth. You donu2019t want it to curdle.
06
Over low heat, slowly stir egg mixture into hot soup, stirring constantly until thickened and creamy and warm. Do not boil. Remove from heat and fold in spinach until wilted. Sprinkle with chives or dill. Add salt and pepper to taste.
Irene McGuinness is a writer, recipe developer, food stylist for numerous magazines and corporations, and alumna of the Writer’s Studio at Simon Fraser University
