Vegetable Barley Soup with Quinoa



Vegetable Barley Soup with Quinoa
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Soup is one of my most favorite things in the Winter. I'm always looking for recipes that are filling, can be made into freezer meals, and that incorporate ingredients that I have on-hand. I was having a hard time finding a great vegetable barley soup recipe, so this is my creation. I hope you like it. It's pretty basic and if there are more veggies that you like, feel free to throw them in. This soup is great because you can use whatever you have on-hand.

I used beef broth for this recipe, but if you are vegetarian just substitute vegetable broth . This soup is very filling and flavorful. It's also thick like a stew, so if you want it more brothy, then cook your barley and quinoa completey and then throw it in at the end. If you are gluten intolerant then omit the barley and just double the quinoa. I love quinoa and I throw it in almost every soup I make. We don't eat a lot of meat, so we pair it with beans and vegetables and it's wonderful.

You can double this recipe and it freezes well so you make can extras for when you need a quick meal. I love having a stock of freezer soups because all you have to do is throw your plastic bag in some boiling water and within a few minutes you have a hot, delicious homemade meal. I'm tellin' ya, it's a time saver when you need a quick supper. And it's so much more healthful than eating out.

Here's what you need:

-3/4 C barley (I used hulled barley, but you can also use pearl barley)
-3/4 C quinoa
-3.5 C water, separated
-1 TBS coconut oil (or olive oil)
-1 large onion, chopped
-2 stalks celery, chopped
-5 cloves garlic, minced or pressed
-3 large carrots, sliced in circles
-4 C beef broth
-2 quarts of canned crushed tomatoes
-(1) 14.5 oz can corn (or about 1 C frozen)
-(1) 14.5 oz can sliced green beans (or about 1 C frozen)
-1/2 C frozen peas
-(1) 15oz can chickpeas, drained and rinsed
-1 TBS dried basil
-1 tsp. Worcestershire sauce
-1 tsp. dried dill weed
-1/2 tsp. black pepper
-1/4 tsp. curry powder
-1/4 tsp. paprika
-3 bay leaves

1. In a medium sauce pan, combine barley and 2 C water. Bring to a boil over medium-high heat, cover and reduce heat to medium. Simmer for about 20 minutes, or until tender and chewy.

2. In another medium sauce pan, combine quinoa and 1.5 C water. Bring to boil over medium-high heat, reduce heat to medium and simmer for 15 minutes. After 15 minutes, cover and remove from heat.

3. While barley and quinoa are cooking, get a large soup pot and heat coconut oil over medium-high heat. Add onions and saute for 2-3 minutes. Add celery and saute 1-2 minutes. Add garlic and saute until fragrant, about 1 minute. Add broth and crushed tomatoes and stir to combine. Add carrots, corn, peas, green beans, chickpeas, and all seasonings. Bring to boil and then reduce heat to medium-low and simmer until vegetables are tender, about 30-40 minutes. After about 15 minutes add barley to simmering soup. Add quinoa about 10 minutes before soup is done. If you prefer a more broth-like soup, add quinoa right before serving.

4. Remove bay leaves and garnish with some extra dill weed and fresh parsley.

Hearty and Delicious
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Here's the printable recipe.


Enjoy and Happy Cooking!

Cinnamon Apple Raisin Steel-Cut Oatmeal

Cinnamon Apple Raisin Steel-Cut Oatmeal

One of my favorite memories when I was younger was sitting on the heat vents before getting ready for school. My mom would throw a blanket in the dryer and we'd all huddle around the heat vents and bury ourselves underneath the warm blanket. My mom would cook us oatmeal or Cream of  Wheat on those really cold winter mornings. To this day, I love hot cereal on cold mornings.

Many people have no idea what steel cut oats are, so I'm going to give you a quick lesson. The whole oat grains are typically referred to as "oat groats." These oat groats are cut up into smaller pieces and then called "steel-cut oats." Oat groats that have been rolled out are "old-fashioned oats." Old-fashioned oats that have been cut up into smaller pieces are "quick oats."

Left: Oat Groats, Right: Steel-Cut Oats
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Left: Old-fashioned Rolled Oats, Right: Quick Oats
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Oat Groats, Steel-cut Oats, Rolled Oats, Quick Oats
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The main difference between steel-cut oats and old-fashioned & quick oats is that the latter have been steamed to aid in quicker cooking. Steel-cut oats also have a chewier texture. They typically have a little more fat, fiber and protein because they are less processed than rolled oats. They also take longer to cook since they are the whole grain. Steel-cut oats also seem to make you feel fuller longer. Now you are an oat expert. :) I prefer to buy my steel-cut oats at a health food store or in the bulk section at your local grocery store. You can get them for less than $.89/lb. If you try buying the name brand in the oatmeal section, you'll pay $2-$3 or more per lb. I always buy these oats in bulk and I always have them on-hand.

This recipe takes about 35-45 minutes to cook, but it's well worth it. You also don't have to be tending to it constantly, so you can multi-task during the process. This makes a perfect breakfast on a cold, snowy morning and it definitely sticks with you. It's thick, creamy and slightly sweet. The buttermilk is awesome in this recipe. It gives it a mild tang and creates an awesome, creamy texture without all of the fat of cream. I also loved toasting the oats. It gave them a really wonderful, nutty taste. My daughter loves oatmeal and I was curious to see how she would like the new texture. She asked for seconds, so I know this recipe is a keeper. It's also relatively healthful, so you won't have to feel guilty eating it.

Here's what you need:
-1 TBS coconut oil (or butter), separated
-1 C steel-cut oats
-3 C boiling water
-1/4-1/2 tsp. coarse salt
-1/2 C raisins
-(2) apples, cored and thinly sliced
-1/2 tsp. ground cinnamon, separated
-2 TBS brown sugar, 1 tsp reserved
-1/2 C 1% milk
-1/2 C low-fat buttermilk, separated
-1/2 tsp. real vanilla extract
-1/4 C. coarsely chopped almonds (optional)

1. In a medium sauce pan heat 1/2 TBS of coconut oil over medium-high heat. Once oil is heated add oats and toast until golden, about 2-3 minutes. Stir often to avoid burning.

2. Add boiling water and salt. Turn heat to med-low and simmer uncovered for 25 minutes, stirring occasionally.

3. While oats are simmering, get a medium skillet and heat remaining 1/2 TBS of oil over medium-high heat. Add apples and saute until golden and tender, about 3-4 minutes. Remove from heat and add 1 tsp. brown sugar and 1/4 tsp ground cinnamon. Set aside. (I LOVE using my apple peeler/corer/slicer from Pampered Chef for this step. It makes it so fast and easy.)

Sauteed Apples
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4. After oats have simmered for 25 minutes, add milk, 1/4 C of buttermilk, raisins and remaining 1/4 tsp. of ground cinnamon. The oatmeal will look thick and saucy. Stir to combine. Continue to simmer for an additional 10 minutes. Remove from heat and add vanilla. Stir to combine.

5. Take 1/2 C of cooked oatmeal and place in serving bowl. Top with a dollop of remaining buttermilk, some cooked apples and sprinkle with cinnamon and almonds to garnish. Serve hot.

Hearty Chewy Goodness
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Enjoy and Happy Cooking! Doesn't that look awesome?

So Delicious
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Here's the printable recipe.

Easy Taco Soup with Quinoa

Happy 2013! I'm excited for a new year. Hope all of you are enjoying your January. One of my favorite things about Winter is making soup. This is one of my favorite soups. It's fast, easy, filling, flavorful and perfect for a Winter supper. It also comes together really quickly and freezes well. I like making a double-batch of this soup and freezing leftovers in freezer storage bags. You can just pop one of those into boiling water for 5-10 mintues and you have a hot, homemade soup for a quick meal when you are in a rush.

I'm like most people trying to fulfill my New Year's Resolution of eating more healthful and this soup is great for this.You can omit the ground beef or ground turkey if you want a vegetarian soup. I love the addition of quinoa to this soup. It makes it hearty and even more healthful. If you have never cooked with quinoa, try it! It's awesome! Quinoa is a grain that is packed with protein. You cook it just like rice and I use it place of rice in many dishes. You can buy quinoa at health food stores or at Costco. I just can't tell you how much I love quinoa--it's awesome in this soup. I also love the fresh lime juice. It really brightens this dish. Also, feel free to use any fresh veggies you like to this soup. I usually have canned goods on-hand in the winter, so I use those when I need to throw this together quickly.

Here's what you need:
-1 TBS oil (coconut, canola, or olive oil)
-1 large onion, diced
-6 cloves of fresh garlic, sliced or minced
-1 lb. lean ground beef (or ground turkey)
-2.5 TBS taco seasoning
-3 C beef broth
-(2) 15 oz. cans of diced tomatoes (no salt added kind)
-(1) 15 oz. can of corn (or 1 C frozen corn)
-(1) 15 oz. can kidney beans, drained and rinsed
-(1) 15 oz. can black beans, drained and rinsed
-1/4 C cilantro leaves

Quinoa
-1 C quinoa
-2 C water or vegetable broth

Garnish
-1/2 C cooked quinoa
-1 TBS cilantro leaves
-dollop of sour cream
-juice of 1/4 fresh lime segment
-5 rice chips

1. In a medium pot combine quinoa and water. Bring to a boil and boil for 15 minutes. Remove from heat, cover and set aside. You can do this step while assembling the soup.

2. In a separate large soup pot, heat oil over medium high heat. Add onions and saute until tender, about 2-3 minutes. Add garlic and saute just until fragrant. Add lean ground beef or turkey and cook until brown. Add taco seasoning and stir to combine.

3. Add beef broth, tomatoes, corn (including liquid), beans and cilantro. Bring to a boil, reduce heat to low and simmer 15 minutes.

4. Fluff cooked quinoa with a fork. Dish up a serving of soup, top with 1/2 C cooked quinoa, sour cream, cilantro leaves and rice chips. My FAV rice chips are Rice Works Sweet Chili. They go great with this soup. A few slices of fresh avocado would be delicious on top of this, too.

Enjoy this yummy, easy and healthful soup!

Taco Soup with Quinoa
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Here's the printable recipe.