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Crock Pot Quinoa & Tomatillo Soup

Tomatillo month continues: After thinking about it for a long time, we finally bought a crock pot (3.5 quarts). It is only fitting that our first recipe included quinoa as well as tomatillos. It’s a simple and delicious recipe that is filled with lots of healthy and vegan-friendly protein. Enjoy =)

Ingredients (3-4 servings):
1 tablespoon olive oil
1 onion, finely chopped
8 tomatillos, chopped in 1/4 inch pieces (about 2 cups chopped tomatillo)
1 tablespoon finely minced garlic
1 tablespoon dried parsley (alternatively, you can use dried cilantro)
1 teaspoon dried Mexican Oregano (optional, we did not have it available)
2 teaspoons ground cumin
1 cans (15-ounce) kidney beans (or black beans), rinsed well
1 can (14.5-ounce) diced tomatoes with juice
4 cups vegetable broth or chicken stock (I used homemade chicken stock, but you could use canned vegetable or chicken broth)
1/3 cup multicolored quinoa (available at Trader Joe’s)

Instructions:
1. Chop onions and tomatillos into pieces about 1/4 inch. Heat olive oil in large frying pan, then saute onions and tomatillos about 5 minutes, then add garlic, dried parsley and cumin and saute 1-2 minutes more.
2. While the vegetables are sauteing, rinse the beans thoroughly.
3. Put tomatillo-onion mixture into 3.5 quart crock pot. Add beans, tomatoes with juice, vegetable broth, and quinoa. Cook on high for 4 hours (This could also be cooked on low for 8 hours.) Slow cookers can vary, so check and adjust the cooking time according to how hot your crock pot gets.)

Note: Recipe was inspired by http://www.kalynskitchen.com/2008/10/crockpot-recipe-for-vegetarian-black.html

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2 Comments

Dutch Oven Tortilla Soup_Version 2

The possibilities are endless for this recipe. The ingredients can be changed up based on what is in your pantry or based on your likes. We modified version 1 https://ourfunstuff.wordpress.com/2013/10/26/torilla-soup/ to allow for more variability, if salsa is not available.

Ingredients (Makes 3 servings):
½ onion, chopped
3 garlic cloves, minced
½ green pepper, chopped
½ sweet potato, chopped
1 can (15 ounce) organic kidney beans, including liquid
1 can (15 ounce) organic cut tomatoes, including liquid
1½ cup water
1 veggie boullion cube (½ cube for 1 cup water)
1/3 cup black quinoa
taco seasoning, to taste (SEE BELOW)

Preparation
1. Add all ingredients into the seasoned Dutch oven (8 inch).
2. Place Dutch oven on hot coals and heat, stirring occasionally, for 30 minutes.
3. Enjoy with cheese quesadilla.

Taco Seasoning
1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano
½ teaspoon paprika
1½ teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper

Preparation
In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

Note: This recipe can be adapted to accommodate whatever you can find in your pantry. Need to use up potatoes and carrots. Just cut them into small pieces and add into the dutch oven. No salsa, just use a can of cut tomatoes instead. Kidney beans can be replaced by other type of bean, such as black beans or garbanzo beans.

You can see the quinoa opened up very nicely. Monitor the amount of water while cooking, add more if necessary.

You can see the quinoa opened up very nicely. Monitor the amount of water while cooking, add more if necessary.

 

Healthful benefits:
* Quinoa is glutenfree and rich in protein. It is also a good source of essential amino acids like lysine and acceptable quantities of calcium, phosphorus, and iron.
* Kidney beans are a great source of protein.
* Bell peppers are a good source of vitamin C and E, beta carotene, iron, potassium, and bioflavinoids.
* Sweet potatoes are rich in beta carotene, vitamin C and E, potassium, fiber, and iron.


1 Comment >

Hans and I were in the mood for tortilla soup. Most recipes that we came across online were not vegetarian-friendly. So we decided to come up with our own recipe. So we choose the ingredients (including veggies and spices) and just trusted in the Dutch oven magic. Anything that is cooked in a Dutch oven, will by default be amazing, right?!

Ingredients (Makes 4 servings):
½ onion, chopped
3 garlic cloves, minced
½ red pepper, seeded and chopped
1 can (15 ounce) organic garbanzo beans, including liquid
2 cups (16 ounce) medium salsa
1 cup water
1 veggie bouillon cube (½ cube for 1 cup water)
1 cup tricolored quinoa
1 teaspoon cumin
¾ teaspoon chili powder

Preparation (Preparation time approximately 40 minutes)
1. Add all ingredients into the seasoned Dutch oven (8 inch).
2. Place Dutch oven on hot coals and heat, stirring occasionally, for 30 minutes. The quinoa is fully done, when the grain looks translucent and the white-germ has partially detached itself, appearing like a white-spiraled tail.
3. Enjoy with cheese quesadilla.

Note: This recipe can be adapted to accommodate whatever you can find in your pantry. Need to use up potatoes and carrots. Just cut them into small pieces and add to the Dutch oven. No salsa, just use a can of cut tomatoes instead. Don’t like garbanzo beans, just use kidney beans. I would suggest buying organic tomatoes and beans, so you will not have to drain either can before adding them to the dutch oven. For another example, see Tortilla Soup Version 2.
https://ourfunstuff.wordpress.com/wp-admin/post.php?post=216&action=edit&message=6&postpost=v2

Tortilla soup_before cooking

Tortilla soup_before cooking

Tortilla soup

Tortilla soup

Tortilla soup_full meal

Tortilla soup_full meal

 

Healthful benefits:
* Quinoa is glutenfree and rich in protein. It is also a good source of essential amino acids like lysine and acceptable quantities of calcium, phosphorus, and iron.
* Chickpeas are a great source of protein.