Healthy Recipes - Vegetarian
Keywords: Quinoa : Corn Kernels : Green Olives : Onion : Red-skinned Potatoes
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Quinoa is a quick-cooking grain from the highland Andes that is considered a complete protein because it has all of the essential amino acids. Quinoa goes down easy, and its lightness and versatility is similar to couscous.
Until recently, quinoa required thorough rinsing to remove a naturally occurring, soapy-tasting coating called saponin. Nowadays, virtually all quinoa distributed in the U.S. has been thoroughly cleaned and requires no more than a quick rinse.
This thick soup is hearty enough to serve as a vegetarian entrée, accompanied by a tossed salad and perhaps a bowl of popcorn—a standard soup garnish used by Ecuadorians that delights children of all ages.
By Lorna Sass |
INGREDIENTS:
2 Tbsp. olive oil
1 1/2 cups finely chopped leek or onion
3/4 tsp. dried oregano
1 lb. red-skinned potatoes, scrubbed and cut into 1/2-inch dice (3 cups)
3/4 cup quinoa, rinsed by swishing in a bowl and drained
4 cups fresh or frozen (defrosted) corn kernels
1 1/4 tsp. salt, plus more to taste
Freshly ground black pepper
1/2 cup pimento-stuffed green olives, chopped if large
1/4 cup chopped fresh cilantro
1/4 cup thinly sliced scallion greens
1 to 2 Tbsp. freshly squeezed lime juice
Popcorn for garnish, plus more for passing at the table |
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METHOD:
1. In a heavy soup pot, heat 1 tablespoon of the oil over medium heat. Add the leek and oregano. Cook, stirring occasionally, until the leeks begin to wilt, about 4 minutes.
2. Add 4 cups of water and the potatoes. Bring to a boil over high heat. Add the quinoa. Boil uncovered over medium-high heat for 10 minutes.
3. Meanwhile, in a food processor or blender, process 3 cups of the corn kernels with 1 cup of water to create a coarse puree.
4. After the quinoa has cooked for 10 minutes, stir in the corn puree and remaining corn kernels. Adjust the salt and add lots of freshly ground black pepper.
5. Continue cooking until the quinoa and potatoes are tender (the grains should be translucent and have no opaque white dot in the center), about 2 to 3 minutes more. Stir in the olives, cilantro, scallion greens and additional tablespoon of oil.
6. Add enough lime juice to sharpen the flavors. Garnish with popcorn and pass additional popcorn in a bowl at the table.
Serves 4 |
NUTRITION FACTS:
Per serving: calories 471, fat 14g, protein 13g, carbohydrate 82g, dietary fiber 9g |
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