Рецепт Creamy, Healthy Corn and Quinoa Chowder!

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0 голосов | 660 визитов
 

Ингредиенты

  • 3/4 cup red or white quinoa, rinsed and drained (I used white just because it makes the soup look more creamy)
  • 1 tsp. cumin seeds
  • 1 1/2 Tbs. olive oil (I probably used about 3/4 of a Tbsp)
  • 2 1/2 cups fresh or frozen corn kernels
  • 1 large red potato, diced (about 1 cup)
  • 4 small shallots, chopped (about 1/4 cup)
  • 4 cups low-sodium vegetable broth
  • 2 cups plain soymilk (I used low fat soymilk)
  • 1 large red bell pepper, diced
  • 3 Tbs. chopped cilantro, plus a few sprigs for garnish
  • Lime wedges, optional (I would actually recommend using the Lime because it adds a wonderful flavor to the soup!)

Nutrition Facts

Amount Per Recipe %DV
Recipe Size 2383g
Calories 1461  
Calories from Fat 367 25%
Total Fat 41.39g 52%
Saturated Fat 6.24g 25%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 3419mg 142%
Potassium 4568mg 131%
Total Carbs 224.9g 60%
Dietary Fiber 28.1g 94%
Sugars 30.89g 21%
Protein 59.47g 95%
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