An appetizing, mildly spiced mélange of nourishing beans, grains, and greens, this makes a stellar centerpiece for a soup-based meal. Quinoa is an excellent source of protein, making this practically a meal in a bowl.

　　

Ingredients

6 or more servings

　　1 1/2 tablespoons extra virgin olive oil

　　1 medium onion, finely chopped

　　8 baby carrots, quartered lengthwise

　　2 garlic cloves, minced

　　2 natural, salt-free vegetable bouillon cubes

　　One 14- to 16-ounce can diced tomatoes

　　1/2 cup quinoa, rinsed in a fine sieve

　　One 15- to 16-ounce can pink beans, drained and rinsed

　　2 teaspoons good-quality curry powder

　　Pinch of ground cinnamon

　　Pinch of ground nutmeg

　　5 to 6 ounces baby spinach rinsed

　　Salt and freshly ground pepper to taste

　　

Step 1

Heat the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the carrots and garlic and continue to sauté until all are golden, about 5 minutes.

　　

Step 2

Add 6 cups water, followed by the bouillon cubes, tomatoes, quinoa, beans, curry powder, cinnamon, and nutmeg. Bring to a rapid simmer, then cover and simmer gently for 15 to 20 minutes, until the quinoa is tender.

　　

Step 3

Add the spinach and cover. Cook for just a minute or two, until it is wilted, then stir it into the soup. Adjust the consistency with a little more water if the soup is too dense; season with salt and pepper and serve.

　　

menu suggestions

Step 4

For a delicious soup-and-salad meal, pair this with Mixed Greens with Sprouts, Apple, and Daikon (page 179) and serve with fresh whole-grain olive bread or a fresh flatbread such as pita or lavash.

　　

Step 5

To complete the meal without using further recipes, serve with vegan cheese quesadillas (use a griddle on the stovetop or bake in a 400°F oven) or simple nachos (tortilla chips topped with melted vegan cheese and, if you’d like, some green chiles), and a salad of mixed greens, tomatoes, peppers, and olives.

　　

nutrition information

Step 6

Calories: 181

　　

Step 7

Total Fat: 5g

　　

Step 8

Protein: 7.5g

　　

Step 9

Carbohydrates: 26g

　　

Step 10

Fiber: 6g

　　

Step 11

Sodium: 280mg

　　Reprinted with permission from Vegan Express: Featuring 160 Recipes for Quick, Delicious, and Healthy Meals by Nava Atlas. Copyright © 2008 by Nava Atlas. Excerpted by permission of Broadway, a division of Random House, Inc. All rights reserved.Nava Atlas is the author of nine cookbooks, including The Vegetarian Family Cookbook, The Vegetarian 5-Ingredient Gourmet, and Vegetarian Soups for All Seasons. She lives in the Hudson Valley region of New York with her husband and two teenage sons (all vegans).