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Very Veggie Quinoa Chowder Recipe- servings: 4
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 294 % Daily Value *
- Total Fat: 13 g 19.9%
- Saturated Fat: 7 g 36.04%
- Trans Fat: 0 g %
- Cholesterol: 34 mg 11.3%
- Sodium: 941 mg 39.19%
- Calcium: 124 mg 12.39%
- Potassium: 695 mg 19.86%
- Magnesium: 0 mg 0%
- Iron: 2 mg 12.43%
- Zinc: 0 mg 0%
- Total Carbohydrate: 42 g %
- Dietary Fiber: 5 g 21.77%
- Sugar: 11 g
- Protein: 6 g
- Alcohol: 0 g
- Omega 3 Fatty Acid: 0 g
- Omega 6 Fatty Acid: 1 g
- Vitamin A 310.65%
- Vitamin C 52.1%
- Vitamin D 4.73%
- * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Diabetes Exchanges- Exchange - Fat2
- Exchange - Fruit0
- Exchange - NonFat Milk0
- Exchange - Other Carbs0
- Exchange - Starch2
- Exchange - Vegetables1
- Exchange - Lean Meat0
- Exchange - Alcohol0
MyPlate Info- MyPlate - Grain Total1 oz-eq
- MyPlate - Vegetable Total2 c
- MyPlate - Fruit0 c
- MyPlate - Dairy0 c
- MyPlate - Protein Total0 oz-eq
Ingredients
1 lb diced butternut squash
1/2 cup carrots sliced
1/2 cup quinoa
2 cloves garlic
1 box (32 oz) vegetable broth
4 cups of water
1 can diced tomatoes
1 tsp fresh thyme
1 can sweet corn, drained
1/2 cup heavy cream
1/4 cup chopped parsley
1/4 tsp salt
1/4 tsp fresh black pepper
1/4 tsp cayenne pepper
Instructions
Combine squash, carrots, quinoa, broth, tomatoes, thyme and water in a slow cooker.
Cover and cook on low for 8 hours
Stir in corn, heavy cream, parsley, salt, pepper and cayenne
Cover and cook on low another 15-20 minutes.