I get requests for quinoa recipes every so often, and here's a terrific one. Getting enough whole grains in your diet for anyone on a wheat-free or gluten-free diet can be challenging, but this filling soup features three different whole grains plus a healthy serving of vegetables. And when I say filling, I mean it -- one small bowl of this soup is, for me at least, an entire meal.
Prep Time: 15 minutes
Cook Time: 50 minutes
Total Time: 1 hour, 5 minutes
- 1.5 lb. beef stew meat, cut in bite-size cubes
- salt and freshly ground pepper
- 1/2 medium onion, coarsely chopped (about 1/3 to 1/2 cup)
- 3 cloves garlic, crushed and coarsely chopped
- 4 carrots, peeled and cut in rounds
- 2 qt. chicken or vegetable broth, or homemade beef or chicken stock
- 1 bay leaf
- 1/3 cup brown rice
- 1/4 cup whole quinoa, rinsed and drained
- 1/4 cup millet
- 1/2 lb. green beans, trimmed and cut into roughly 2-inch pieces (about 3/4 cups)
- 1 tsp dried thyme
- 1 T. gluten-free soy sauce (optional)
- In a Dutch Oven or large stockpot, brown stew meat over medium heat, adding a little oil if necessary to prevent sticking. Season with salt and pepper to taste. Remove meat to a plate or bowl when browned.
- Brown onion, garlic and carrots over medium heat, adding a little more oil if necessary to prevent sticking. Season with salt and pepper to taste. Return beef to stockpot and add broth/stock, bay leaf and brown rice. Bring to a boil over medium-high heat, then cover, reduce heat to warm and simmer for 20 minutes.
- Add quinoa, millet, beans and thyme. Increase heat very slightly and simmer for another 20 minutes.
- Taste soup to see if grains are cooked, and adjust salt and pepper. Heat for another 5 to 10 minutes, if needed, to cook grains to desired softness. Add soy sauce if desired. Serve immediately.
Recipe notes: This recipe should freeze well for several months. Feel free to substitute different vegetables -- celery, turnips, peas, etc. -- if desired. If you don't have brown rice on hand, you can substitute white rice; add white rice at the same time you add the other grains, after the meat and vegetables have had 20 minutes to simmer.