Recipe of the Month: Stay-Well Vegetarian Soup

Prep 15 minutes • Cook 25 minutes • Serves 5 People

 INGREDIENTS

• 3 tablespoons extra-virgin olive oil

• 1 big onion, chopped

• 5 cloves garlic, minced

• 1 big carrot, finely chopped

• 5 mushroom caps, finely chopped (I used cremini)

• ¼ cup coriander, finely chopped

• ½ cup quinoa, rinsed

• ⅛ teaspoon turmeric powder

• 6 cups vegetable broth or water

• salt, pepper and crushed red chili flakes to taste

• 1 cup kale, finely chopped (optional ingredient)

 INSTRUCTIONS

1. Mince garlic and let sit for health benefits.

2. In a medium-sized pan heat oil and sauté the onions, turmeric powder, and red chili flakes. Add a little salt so that the onions will cook faster.

3. Add the carrots, mushrooms, coriander, and fry for a few minutes.

4. Stir in the rinsed quinoa and vegetable broth/water. Add more salt and pepper and cook for about 15-20 minutes until the quinoa is cooked. If you feel that the quinoa has absorbed a lot of water making a stew-like consistency add some more broth/water. Switch off the stove.
   If you used lentils instead of quinoa, cook for 35-40 minutes.

5. Stir in minced garlic and chopped kale if using. The heat will wilt the greens.
   Enjoy your comforting soup and stay healthy this winter!

This soup is very customizable to your taste. You can increase or decrease the garlic but be sure to keep some in, it's a very important immune-boosting ingredient. Finely chop an orange bell pepper for a vitamin C boost. For protein, you can add chickpeas or tofu. And non-vegetarians can feel free to use different types of broth, such as chicken, and add shredded chicken or other meats. Enjoy and be well!