| Fast Prep

curried vegetable soup with quinoa and tempeh

start to finish: 40 minutes | MAKES: 6 servings (1⅓ cups each)

• 1 Tbsp. olive oil
• 1 8-oz. pkg. tempeh (fermented soybean cake), cut into ½-inch cubes (see tip below)
• 1 medium leek (white part only), halved lengthwise and thinly sliced (about ⅓ cup)
• 1 Tbsp. curry powder
• 1 32-oz. box vegetable broth
• 1 14.5-oz. can diced fire-roasted tomatoes, undrained
• 1 cup water
• 1½ cups kale or Swiss chard, stems removed and leaves coarsely chopped
• ½ cup quinoa, rinsed and drained
• ½ cup sliced carrot
• ½ cup frozen whole kernel corn
• ⅓ cup snipped fresh basil
• Salt

1. In a 3-qt. pot heat 1½ tsp. of the oil over medium-high heat. Add tempeh; cook about 7 minutes or until golden, stirring occasionally. Remove tempeh from pot.

2. In the same pot heat the remaining 1½ tsp. oil over medium heat. Add leek; cook 2 to 4 minutes or until tender, stirring occasionally. Stir in curry powder. Add broth, tomatoes, and the water. Bring to boiling. Stir in kale, quinoa, and carrot. Return to boiling; reduce heat. Simmer, covered, 15 minutes. Stir in tempeh and corn. Simmer, covered, until quinoa is tender and tempeh is heated through.

3. Remove pot from heat. Stir in basil. Season to taste with salt.

PER SERVING: 200 cal., 8 g fat (1 g sat. fat), 0 mg chol., 784 mg sodium, 24 g carb., 3 g fiber, 5 g sugars, 11 g pro.

WHAT IS TEMPEH?

This vegetarian meat alternative is fermented soybean cake that is high in protein and low in fat and cholesterol. Its yeasty, nutty flavor plus its dense, firm, and pleasantly chewy texture make it a great stand-in for meat in soups, casseroles, and more. Look for it in the health food section of your grocery store or at natural food stores.