A comforting and delicious mushroom soup with quinoa. Packed with vegetables and plant based protein, this is a bowl of soup you can fill up on.
Since it’s finally starting to feel like winter here—thanks Juno—a warm and hearty mushroom soup was in order. This version is packed with vegetables plus some quinoa for added plant based protein.
CSA box inspired recipe
This Mushroom Quinoa Soup recipe was inspired by the turnips and arugula received in my latest CSA Box delivery. CSA stands for Community Supported Agriculture. It’s a way to buy local food directly from the farm. Since members join in at the beginning of the season, you don’t always know what produce to expect. Making next week’s menu planning a mystery & fun challenge of what will be delivered in the CSA box.
Interested in seeing the full CSA season? Check out all of the items delivered in my CSA boxes along with their nutritional benefits & healthy recipes ideas
Turnips
Available throughout the year, turnips are a low in calories, fat and carbohydrates (35 calories, 8 grams of carbohydrate per 1 cup serving). They are also high in vitamin C and contain fiber. Making them a great vegetable to add to your diet.
How to Select Turnips
Turnips can be found in the refrigerated section of the produce department. This round root vegetable typically has a white skin with a purple top to it. Their flavor and texture develops as they grow. Small-medium sized turnips and generally more popular than the extra-large ones. Select ones that are firm and feel heavy for its size.
Enjoy More Turnips
Turnips are very versatile as they can be eaten either raw or cooked. Their flavor can vary depending on the exact variety and size. Smaller and sweeter turnips can be enjoyed raw, like in this Turnip Salad with Roasted Lemon Dressing.
Larger turnips can be cooked whole (baked, boiled or steamed) and then pureed or mashed. Alternatively, cut them up, combine with a little oil and seasoning and roast them in a hot oven.
Mushroom Soup with Quinoa
Ingredients
- 2 cups (266 grams) diced onion
- 8 ounces (227 grams) baby bella mushrooms, diced (=2 cups)
- ½ teaspoon coarse ground black pepper
- 1 tablespoon (14 grams) avocado or canola oil
- ½ cup (58 grams) chopped celery
- 1 cup (150 grams) peeled & chopped carrot
- 1½ cups (203 grams) peeled & chopped turnip (~1 medium size)
- 1 large clove of garlic, minced
- 5 cups (1200 mL) vegetable broth*
- ½ cup (92 grams) quinoa
- 1 teaspoon dried parsley (optional)
- 1 teaspoon dried thyme
- ¼ teaspoon red chili flakes (optional)
- 3 cups (57 grams) baby arugula
- ¼ cup (16 grams) chopped parsley
Instructions
- In a large pot (4.5 quart size), combine the onion, mushrooms, pepper and oil. Cover and cook over medium heat for 15 minutes. Stir occasionally to prevent burning
- Stir in the celery, carrot, turnip and garlic. Recover and cook for another 10 minutes.
- Pour in the vegetable broth. Raise the gas and bring to a boil.
- Once boiled, lower the heat to medium-low. Add the quinoa and dried spices. Mix together to combine. Cover and cook for 20 minutes.
- Once the quinoa is cooked. Add arugula leaves and fresh parsley. Cook uncovered for 3-5 minutes allowing the leafy greens to slightly wilt and turn a bright green.
Notes
Substitute the vegetable broth with water and 2 tablespoons of onion soup mix.
Or try this homemade vegetable broth recipe.
Nutrition Information:
Yield: 5 Serving Size: 1.5 cupsAmount Per Serving: Calories: 148Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 7mgSodium: 361mgCarbohydrates: 16gFiber: 2gSugar: 7gProtein: 8g
YUMMM