MAKES: 4 (2-CUP) SERVINGS • DIFFICULTY: easy
Quinoa is a relatively new addition to my diet. I had been looking for different whole grains I could add to my pantry and discovered this gem. When you’re at the market, look for the colored varieties, such as red or black quinoa. In fact, I always look for color to get the added benefit of the antioxidant power of the plant pigments. So, I buy red or black rice rather than brown (and never white) and always pick red onions over white and purple cabbage over green.
4 cups Vegetable Broth
1 red onion, chopped
1 carrot, chopped
1 celery rib, chopped
2 garlic cloves, minced
1 sweet potato, peeled and chopped
1 bay leaf
⅓ cup quinoa, rinsed and drained
3 cups cooked black beans or 2 15.5-ounce BPA-free cans or Tetra Paks black beans, drained and rinsed
1 14.5-ounce BPA-free can or Tetra Pak diced, unsalted tomatoes, undrained
2 teaspoons Savory Spice Blend
1 teaspoon ground cumin
½ teaspoon dried oregano
Ground black pepper, to taste
3 cups chopped red kale
In a large pot, heat 1 cup of the broth over medium-high heat. Add the onion, carrot, celery, garlic, and sweet potato. Cook, stirring occasionally, until the vegetables have softened, about 5 minutes. Add the bay leaf, quinoa, beans, tomatoes, Savory Spice Blend, herbs, black pepper, and the remaining 3 cups of broth and bring to a boil. Lower the heat to a simmer and stir in the kale. Cover and cook until the quinoa and vegetables are tender, about 30 minutes. Remove and discard the bay leaf, and serve hot.
Researchers have found that kale may help control cholesterol levels. In one study, kale substantially lowered participants’ bad (LDL) cholesterol and boosted their good (HDL) cholesterol107 as much as running 300 miles.108 Although it has been recently called into question whether raising HDL cholesterol actually makes a difference,109 I still think kale is the bee’s knees and well worthy of its nickname “queen of greens.”