Pumpkin Quinoa Kale Soup

I have re-fallen in love with Trader Joe’s. It is a great place to buy foods that are both convenient and healthy. There are so many delicious and nutritious options!

If you are into the pumpkin craze, then you will love this soup. It is a new go to at our house.

Four ingredients. So easy. Dinner in 5 minutes.

Ingredients

• 1 box Trader Joe’s Pumpkin Soup (480 ml)
• 1.5 cups Trader Joe’s Quinoa (pre-cooked)
• 1-2 cups Trader Joe’s Lacinato Kale (chopped & bagged)
• 1 tsp olive oil (for sautéing kale)

Note – You can certainly cook your own quinoa and chop up your own kale. The pre-prepped varieties at TJ’s just makes it that much faster if you are in a time crunch.

Preparation Instructions

1. Heat soup on stovetop or in microwave.
2. Microwave quinoa.
3. Sauté kale in olive oil.
4. Add quinoa and kale to soup & enjoy!

Serving Suggestion – I added a bit of cinnamon and a dash of extra salt to mine. Yum!

    

Fuel Facts

Numbers – 275 calories, 8 gm protein, 7 gm fat, 50 gm carbohydrate, 6 gm fiber

**This is for half of the recipe (1 cup of soup + ¾ cup quinoa + ½ cup sautéed kale)

Ingredient Breakdown:

Pumpkin – This fall favorite is high in nutrients and low in calories, making it the perfect base for soups, baked goods, etc. Pumpkin is most notable for its beta-carotene content, an antioxidant that gives the squash its orange color. Beta-carotene converts to vitamin A in the body and is attributed to improving eyesight and boosting immunity.

Quinoa – The grain was once used to boost stamina in ancient Aztec warriors. Both a complex carbohydrate and complete protein source, quinoa is a great carbohydrate source to fuel up with before physical activity.

Kale – You won’t hear me use the word “super” food very often, because I believe all foods contribute their own, unique healing powers. That being said, if there was one food to eat more of, it would be kale. Studies continue to show kale’s ability to lower the risk for cancer, prevent inflammation and even act as a detoxifier at the genetic level. Bottom line… eat more kale.

Vegan Tahini Dressing

Recreate your salad. 

I make a batch of this dressing at the beginning of every week. Unlike other dressings, this one has enough substance to compliment kale, which I love to add to my salads. It is also a great dipping sauce for any raw cut up veggies. My favorite dippers are cauliflower, broccoli and carrots.  Only 5 ingredients! Blend it up and store it away in the fridge for a week's worth of healthy, delicious salads!

Vegan Tahini Dressing

Ingredients

• ½ cup apple cider vinegar
• ½ cup tamari
• 1 16-oz package silken tofu
• ¼ cup tahini
• ½ cup water
• 1.5 cups nutritional yeast

Preparation Instructions

1. Blend all ingredients in a blender or food processor.
2. Store in the refrigerator for up to 1 week (Makes 5 cups)

Fuel Facts

For ¼ cup of dressing (4 Tbsp):  60 calories,  5 gm protein,  3 gm fat,  4 gm carbohydrates,  1 gm fiber

 

 

Here's another variation courtesy of Kelly Campbell! Add this on top of a rice, veggies and chicken for a delicious Thai bowl at home.

Vegan “Thai”hini  Dressing

Ingredients

• ½ cup apple cider vinegar
• ½ cup tamari
• 1 16-oz package silken tofu
• ¼ cup tahini
• ½ cup water
• 1 bunch cilantro (~1 packed cup leaves)
• 3 limes, juiced
• 1 serrano chili

Preparation Instructions

1. Blend all ingredients in a blender or food processor.
2. Store in the refrigerator for up to 1 week (Makes 4 cups)

Fuel Facts

For ¼ cup of dressing (4 Tbsp):  42 calories,  3 gm protein,  3 gm fat,  3 gm carbohydrates,  0 gm fiber

v Vinegar – Research has shown vinegar to play a role in regulating spikes in blood glucose. One study showed a 50 percent reduction in post-prandial (after eating) blood sugar when diabetic patients consumed vinegar before a carbohydrate rich meal. This translates to non-diabetics as well. By maintaining steady blood sugar levels we are able to sustain energy and prevent hunger, important for just about anyone who leads an active life.

v Nutritional Yeast – This is a deactivated yeast with a cheesy, creamy flavor. It is found in most natural food bulk aisles in the form of yellow flakes. Nutritional yeast is often fortified with B12, which is often missing in a vegan diet, seeing as B12 is only present in animal products. It is also a good source of protein with ¼ cup providing 6 grams. Use it to enhance the flavor and/or add “cheesiness” to vegan dishes.

v Tofu – This plant-based protein is made from soybeans. It is inexpensive and very versatile in the kitchen. Soft tofu is great for blending into creamy sauces, while extra firm tofu is ideal for cubing and serving as a meat substitute. Soy has been shown to reduce cancer risk and lower cholesterol. When eating soy from whole food sources, you do not need to worry about increased risk for breast cancer which has been thrown about in the media. These associations have only been made in animal studies and at very high intakes which would be difficult to obtain from whole foods alone.

v Sesame Seeds/Tahini – Sesame seeds are used to make tahini, a past used most often in hummus. The seeds are high in sesamol and sesaminol, antioxidants that help rid the body of free radicals. The compounds may also lower cholesterol.  Sesame seeds are also abundant in many vitamins and minerals, including B-complex vitamins, calcium and magnesium. 

v Tamari – Similar to soy sauce in flavor and quality. Use in place of oil for great flavor without adding fat or calories. If sodium intake is a concern for you, make sure to buy low sodium varieties to avoid lots of unnecessary salt.