Pink Bean, Quinoa, and Spinach Soup from Vegan Express

Just after my copy of Vegan Express arrived, I was paging through it looking for something quick, low-fat, and--most importantly--comprised of ingredients that I already had in my house. As it turned out, several recipes fit those criteria, but the one that leaped out at me was this soup. From the first bite, I knew this one was a keeper, especially since my daughter kept exclaiming, "Tell the blog that it's kid-friendly!" Fortunately, Nava graciously granted her permission to post the recipe so that I could tell you just that.

The recipe is posted below exactly as it appears in the book; however, it's very easy to make it without added oil--just sauté the onions in a little veggie broth or water. Be sure to use a good-quality curry powder (anyone else use my favorite?), and you'll have a hearty soup that's not just kid-friendly but also family-friendly.



Pink Bean, Quinoa, and Spinach Soup
from Vegan Express by Nava Atlas
(printer-friendly version)

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.

1 1/2 tablespoons extra virgin olive oil
1 medium onion, finely chopped
8 baby carrots, quartered lengthwise
2 cloves garlic, minced
2 natural, salt-free vegetable bouillon cubes
One 14- to 16-ounce can diced tomatoes
2 teaspoons good-quality curry powder
Pinch of cinnamon
Pinch of ground nutmeg
1/2 cup quinoa
One 15-to 16-ounce can pink beans, drained and rinsed
5 to 6 ounces baby spinach leaves, well rinsed
Salt and freshly ground pepper to taste

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.

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

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

6 or more servings. Calories: 181 Total fat: 5 g Protein: 7.5 g Carbohydrates: 26 g Fiber: 6 g Sodium: 280

Copyright © 2008 by Nava Atlas

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If you're trying to decide whether to buy Vegan Express, you can check out several of its recipes online to see if they fit your style. Here's a round-up of all the blog posts I've seen with recipes, photos, or both:

Ricki has posted a wonderfully thorough review--she tested and photographed 7 recipes--at Diet, Dessert, and Dogs. She's promised to post the recipe for Butterscotch Mousse Pie!

There are three recipes along with photos from the book at The Jewish Woman.

The Urban Vegan made the Zucchini and Polenta Marinara and has a photo.

The recipe for Smashed Potatoes with Shiitake-Miso Gravy is at The Star.

Dish 'n That has the recipe for Seitan and Polenta Skillet with Fresh Greens--along with the photo I took of it for the book.

A Veggie Venture has a photo and the recipe for Stir-Fried Brown Rice.

The Veg Blog has the recipe for Broccoli Salad with Yellow Peppers, Pine Nuts, and Cranberries.

Eat Air has a photo of Quesadillas with Black Beans, Broccoli and Portobello Mushrooms and another of Creamy Pasta with Asparagus and Peas.

eat, drink, & be vegan has a photo of Butterscotch Apples.

Flavors of Kentucky posts the recipe for Very Green Veggie Pesto Pizza.

A Damzlfly in London has both the recipes and a photo of Tofu Aloo Gobi and Fruitful Red Slaw, as well as photos of Dense and Fruity Banana Bread and a hearty endorsement of Vegan Express.

And, of course, Nava has been posting V.E. recipes to her own blog. So far I've noticed Curried Cashew and Green Pea Soup, Berry-Apple Skillet Crumble, and Jerk-Spiced Seitan.

There are two recipes on this blog, as well: Whole Wheat Pasta with Roasted Vegetables and Olives and Sweet and White Potato Salad with Mixed Greens.

I'll update this list with any other Vegan Express recipes I spy, but in the meantime, that should give you enough to chew on.

Tags: vegan recipes vegetarian cooking food fat-free