Soup Season is Upon Us

Soup Season is upon us. The crisp Autumn days are perfect for a warm and comforting meal. I love soups from a nutritional stance, as they tend to be high in nutrient density (ie nutrients compared to energy) and are also hydrating. The colder weather can sometime signal a decrease in fluid intake, so soups help to fill-in the hydration gaps during these months. The following recipe is an elevated tomato soup with lots of veggies and complete plant proteins. The spice blend is what makes it extra special and a go-to Autumn favorite.  Enjoy! 
~Megan

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Follow along with this start-to-finish cooking demo preparing the soup below: 
Algerian Soup Demo in Megan's Kitchen

Algerian Tomato Soup

This aromatic dish is infused with a Northern African spice blend. The spices and fresh ingredients make a tasty soup that can be served immediately or prepared beforehand. The quinoa and edamame add a source of complete protein (ie all the essential amino acids) to this vegetarian meal. This recipe has been adapted from the Moosewood Cookbook. 

Ingredients:

• 2 T olive oil
• 2 cups diced onions
• 3 garlic cloves, minced or pressed
• 1/8 tsp cayenne
• 1 tsp ground coriander
• 1 tsp ground cumin
• 1/2 tsp ground curry
• 1/2 tsp ground cinnamon
• 1/2 tsp salt

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• 1 T fresh grated orange or lemon peel
• 3 cups (28oz can) undrained canned chopped tomatoes
• 4 cups reduced sodium vegetable stock or water 
• 2 cups diced bell peppers 
• 2 cups thinly sliced celery
• 1 cup shelled edamame   
• 1/2 cup quinoa uncooked 

Preparation:
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1. Heat olive oil in a nonreactive soup pot over medium heat
2. Sauté the onions for about 5 minutes or until translucent
3. Add garlic, spices, salt and orange peel and stir for 1 minute 
4. Add tomatoes and stock/water, cover, and bring to a boil
5. Add quinoa, peppers and celery, cover, and simmer about 15 min
6. Add the shelled edamame and cook for another 5 minutes
7. Serve immediately or refrigerate for later 

Makes 8.5 cups
Serve with a salad and some crusty bread for a satisfying meal.
Nutrition per 1 Cup Serving:  Calories 120; Fat 5g; Protein 5g; Carbohydrate 17g; Fiber 5g; Sodium 290mg