Hearty Quinoa & Corn Chowder 3 medium sweet red peppers 1 cup quinoa, rinsed 1 Tbsp olive oil 1 medium onion, chopped 2 garlic cloves, minced 1/3 cup all purpose flour 4 cups vegetable stock 2 cups fat free half and half 6 ears sweet corn, kernels removed (about 4 cups)
Hearty Quinoa & Corn Chowder
1 can pinto beans, rinsed and drained 2 Tbsp minced fresh parsley ½ tsp minced fresh thyme 1 ½ tsp salt ½ tsp pepper
Nutrition per serving: 223 calories, 4g fat, 8.5g protein, 40g carbohydrate, 5g fiber
Broil peppers 4 inches from the heat until skins blister, about 5 minutes. With tongs, rotate peppers a quarter turn. Broil and rotate until all sides are blistered and blackened. Immediately place peppers in a large bowl; cover and let stand for 20 minutes.
Peel off and discard charred skin. Remove stems and seeds. Finely chop peppers. (Or, you can also skip these 2 steps and substitute 10 oz of jarred roasted red peppers, chopped.)
Meanwhile, in a large pot, cook and stir quinoa over medium-high heat for 3-5 minutes or until lightly toasted; remove from the pan.
In the same pan, heat oil over medium-high heat. Add onion; cook and stir until tender. Add garlic; cook 1 minute longer. Stir in flour until blended. Gradually whisk in stock and half and half.
Add the corn, beans, roasted peppers and quinoa; bring to a boil, stirring frequently. Reduce heat; simmer, uncovered for 15-20 minutes or until quinoa is tender, stirring occasionally. Stir in the remaining ingredients.
Makes 10 servings (1 cup each)