LF Vegetable Quinoa Taco Soup

Name: LF Vegetable Quinoa Taco Soup
Prep time: 30 min
Cook time: 20 min
Total time: 50 min
Cuisine: American, Mexican, Latin American
Ingredients: 2 Tbs garlic-infused olive oil; 6 scallions, green tops only, chopped; 2 red bell peppers, chopped (green or yellow work too); 2 cups zucchini, chopped; 3 carrots, peeled and chopped; 2 Tbs ground cumin; 2 tsp chili powder; 1 (28 oz.) can crushed tomatoes; 3 cups vegetable broth, low-FODMAP friendly; 1 (14.5 oz.) can black beans, rinsed and drained; salt, to taste; 1 lime, cut in wedges; 1/4 cup fresh cilantro, chopped; 1/2 avocado, diced; 1 cup cooked quinoa, buy frozen if available

8 steps

Prep:30minCook:20min

Updated at: Thu, 08 Aug 2024 23:42:44 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Moderate

Nutrition per serving

Calories232.4 kcal (12%)

Total Fat8.5 g (12%)

Carbs33.5 g (13%)

Sugars11.3 g (13%)

Protein9 g (18%)

Sodium944.5 mg (47%)

Fiber9.9 g (35%)

% Daily Values based on a 2,000 calorie diet

Ingredients

6 servings

2 Tbsgarlic-infused olive oil

6scallions

green tops only, chopped

2red bell peppers

chopped, green or yellow work too

2 cupszucchini

chopped

3carrots

peeled and chopped

2 Tbsground cumin

2 tspchili powder

1 x 28 ozcan crushed tomatoes

3 cupsvegetable broth

low-FODMAP friendly

1 x 14.5 ozcan black beans

¼ cupfresh cilantro

chopped

0.5avocado

diced

1 cupquinoa

cooked, buy frozen if available

Instructions

Prep

Step 1

Chop scallions, peppers, zucchini, and carrots.

Step 2

Drain black beans.

Step 3

Chop cilantro and dice avocado.

Step 4

If quinoa is not cooked, you can prepare 1/2 cup dry according to instructions.

Make

Step 5

Heat oil in pot and sauté scallions until fragrant. Add peppers, zucchini, carrots, cumin and chili powder to pot and continue to sauté over low heat until vegetables have softened, about 5 minutes.

Step 6

Add tomatoes and broth. Bring to a boil, then reduce heat and simmer for approximately 20-30 minutes.

Step 7

Stir in beans and quinoa. Season with salt. Remove from heat and cover until ready to serve.

Step 8

Ladle soup into bowls and garnish with lime juice, cilantro, avocado, and extra scallion greens.