Vegetarian

Lower Sodium Taco Soup over Quinoa is for Dinner.

Lower Sodium Taco Soup over Quinoa takes 7 minutes to prepare.

Lower Sodium Taco Soup over Quinoa takes 20 minutes to cook.

Lower Sodium Taco Soup over Quinoa makes 12 servings.

The ingredients for Lower Sodium Taco Soup over Quinoa are:

2 cans organic kidney beans, drained and rinsed**
1 can organic pinto beans, drained and rinsed**
1 can organic black beans, drained and rinsed**
2 cans corn no salt added (don't drain)
2 cans diced tomatoes no salt added (don't drain)
10 oz medium salsa or 1 can diced tomatoes with chilies
5 teaspoons bottled minced garlic*
1 tablespoon chili powder*
1.5 teaspoon ground cumin*
1 teaspoon reduced sodium seasoned salt*
1 teaspoon dried parsley*
1 teaspoon fresh ground black pepper*
1/4 teaspoon crushed red pepper*
1/4 teaspoon ground oregano*

Quinoa:
2 cups dry organic quinoa
4 cups water


*If you want to cheat, you can add a package of dry ranch dressing mix and a package of taco seasoning mix instead of the list of spices I have included, but expect your sodium quantity to go way, way up and it won't taste as good.

**I've found organic canned beans to be much lower sodium than their non-organic counterparts, but be sure to check your labels anyway.

Here is how you make Lower Sodium Taco Soup over Quinoa:

Makes just under 5 quarts of soup and 6 cups of quinoa. If a serving is 1.5 cups of soup and .5 cup of quinoa, it makes ~12 servings.Drain and rinse beans and add to large soup pot.Add entire cans of corn and tomatoes Add salsaAdd seasonings Stir.Heat on medium high heat until starts to bubble and then reduce heat to Simmer covered on stove ~20 minutes while quinoa is cooking. Stir occasionally.Meanwhile...Rinse quinoa (I end up making a mess every time, but would be easier with a fine strainer or cheese cloth. Either way, the taste is worth it).In a separate pot, add quinoa and water and bring to a boil. Cover and simmer for 15 minutes or until all water is absorbed and the quinoa spirals.Add quinoa to individual bowls and spoon taco soup over top.*Eat forever and be stuffed :)*I typically add a tablespoon or two of reduced fat sour cream, nonfat plain Greek yogurt, or fat free cottage cheese and a light sprinkling of shredded Mexican cheese on top to mix in (not included in the nutritional data), but that's optional and obviously makes it non-vegan...

The nutritional information for Lower Sodium Taco Soup over Quinoa is:

• Servings Per Recipe: 12
• Amount Per Serving
• Calories: 274.8

• Total Fat: 2.2 g
• Cholesterol: 0.0 mg
• Sodium: 274.3 mg
• Total Carbs: 52.1 g
• Dietary Fiber: 11.4 g
• Protein: 13.4 g

Lower Sodium Taco Soup over Quinoa is Mexican cuisine.

The dietary needs meet for Lower Sodium Taco Soup over Quinoa is Vegan