Tag Archives: broccoli

Broccoli Quinoa Casserole

Ingredients

  • 5 cups chopped broccoli
  • 3 cups cooked quinoa (about 1 cup uncooked)
  • 2 cups Cream of Celery Soup (see recipe below)
  • 2 cans water chestnuts, sliced
  • 1 large onion, chopped
  • 1 cup bell peppers (any color), diced
  • 1 stalk celery, diced
  • 1/2 cup sun-dried tomatoes, chopped
  • 1 Tbsp. Basil
  • 1 Tbsp. ground mustard
  • 1/2 tsp. ground white pepper
  • 1/2 tsp. sea salt
  • 1  1/2 cups sharp cheddar cheese, divided

Instructions

  1. Preheat oven to 350 degrees.
  2. Toss together broccoli and quinoa in a large bowl. Add cream of celery soup, onion, celery, water chestnuts, bell peppers, ground mustard, salt, pepper and ¾ cup of shredded cheese. Toss well and transfer to a 13 x 9 baking dish. Top with remaining ¾ cup of cheese and bake for 40 to 45 minutes.

Nutritional Information per serving (makes 8 servings)

Calories 254, Fat 15g, Carbohydrates 19.7g, Protein 11.6g, Cholesterol 23mg, Sodium 522mg, Fiber 3.4g, Sugars 1.4g

recipe slightly adapted from cookingquinoa.net

 

 

Cream Of Celery Soup

(makes 2 cups)

Ingredients

  • 3 tablespoons extra virgin olive oil (or butter)
  • ¼ cup toasted quinoa flour (or flour of choice)
  • 1 cup unsweetened almond milk (or milk of choice)
  • 1 cup vegetable broth
  • ¼ cup finely chopped celery
  • 2 tablespoons Parmesan cheese (or vegan Parmesan)
  • ½ teaspoon onion powder
  • ¼ teaspoon smoked paprika
  • 1 teaspoon sea salt
  • ¼ teaspoon fresh ground black pepper

Instructions

  1. Heat olive oil over medium heat. Add in flour and whisk. Cook for 2 to 3 minutes, until the mixture bubbles and begins to brown. Whisk in almond milk and vegetable broth. Cook, whisking frequently, for 5 to 7 minutes or until the mixture begins to thicken.
  2. Stir in the celery, Parmesan cheese, onion powder, smoked paprika and sea salt. Simmer for 6 to 8 minutes. Allow to cool to use in a recipe or freeze in 2 cup portions for later use.

from cookingquinoa.net

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Broccoli Cheddar Soup

Ingredients

1 bunch broccoli
1 medium onion, finely chopped
1 medium red-skinned potato, diced
1/4 cup all-purpose flour (gluten free if needed)
3 cups low-sodium vegetable broth
1/4 teaspoon freshly grated nutmeg
1 cup grated extra-sharp Cheddar
1 teaspoon Worcestershire sauce
One 12-ounce can fat-free evaporated milk
sea salt and freshly ground black pepper
2 scallions, thinly sliced

Directions

Separate the stems and the florets from the broccoli. Trim and discard the bottom of the broccoli stems and peel the tough outer layers. Finely chop the stems and coarsely chop the florets and set aside separately.

Mist a large pot with nonstick cooking spray and heat over medium heat. Add the broccoli stems, onions and potatoes and cook, stirring, until softened, 7 to 10 minutes. Add the flour and cook, stirring, until lightly toasted, about 2 minutes. Stir in the broth and bring to a boil. Reduce the heat to maintain a simmer and continue to cook, stirring occasionally, until thickened and the vegetables are tender, 12 to 15 minutes.

Meanwhile, combine the reserved florets and 1/2 cup water in a small saucepan. Bring to a boil, cover and continue to steam until the florets are bright green and crisp-tender, about 5 minutes. Add the entire contents of the pot with the florets to the soup along with the nutmeg. Stir to combine and remove from the heat. Stir in the Cheddar, Worcestershire and milk. Season with salt and pepper. Garnish with the scallions.

Serves 6

 

Nutritional Information

Per serving: Calories: 230; Total Fat 8 g; Saturated Fat: 4.5 g; Protein: 16 g; Total carbohydrates: 26 g; Sugar: 10 g Fiber: 4 g; Cholesterol: 20 mg; Sodium: 360 mg

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