Flu-Fighter Garlic Soup
Prevent cold, flu, and many other ailments by making this vegetarian garlic soup a regular at your house, even if you are an omnivore.
Ingredients
- 3 tablespoons olive oil extra-virgin
- 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
Optional Ingredients:
- 1 cup kale finely chopped
- 3 cloves garlic minced
Substitutions:
- quinoa = lentils
- kale = spinach or swiss chard
Instructions
- In a medium-sized pan heat oil and saute the onions, turmeric powder, red chili flakes, and garlic. Add a little salt so that the onions will cook faster.
- Add the carrots, mushrooms, coriander, and fry for a few minutes.
- 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.
- Stir in the chopped kale and minced garlic if using. The heat will wilt the greens.
Notes
- Lentils can be used instead of quinoa; in that case, the cooking time would be about 35-40 minutes. Using a pressure cooker would reduce the cooking time.
- I used no-salt-added homemade vegetable broth. So used about 1.25 teaspoons of salt to the soup, which is reflected in the sodium content in the chart below. If you use store-bought vegetable broth the sodium content will vary.
Nutrition
Calories: 172kcal | Carbohydrates: 19g | Protein: 3g | Fat: 10g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Sodium: 1134mg | Potassium: 183mg | Fiber: 3g | Sugar: 2g | Vitamin A: 1056IU | Vitamin C: 6mg | Calcium: 56mg | Iron: 2mg
