Are mustard greens good for you?

Health Benefits of Mustard Greens One cup of Mustard greens provided 524% of the RDA of Vitamin K. Mustard greens are high in the antioxidants A and C. With 177% and 59% of the RDA respectively. Antioxidants help to prevent cell damage from oxidative stress caused by free radicals. This also provides anti-inflammatory benefits and may help to prevent macular degeneration as well. Mustard Greens are in the Brassica Family (which also includes superfoods such as broccoli and cabbage.) This family of vegetables is associated with lowered risk of heart attack and atherosclerosis. Mustard greens may also lower cholesterol.

Can this soup be made ahead?

Unlike chicken noodle soup, which can absorb almost all the liquid as it sits in the fridge, chicken quinoa soup is great made ahead. It will thicken a bit, so simply pour in a little broth to thin it as you reheat it on the stove. It should keep well for three to four days in the fridge. Keep leftovers in an airtight container and make sure to reheat until steaming hot.

Can you freeze chicken quinoa soup?

Yes! The same tips for making this ahead go for freezing it. I like to freeze chicken quinoa soup in one serving container and defrost in the microwave for healthy lunches. If you need to add broth once it is thawed, just add in enough chicken broth or stock to make it soupy again. Adjust seasoning once it is heated through.

I can't find mustard greens, what is a good alternative?

We like Beet greens , baby spinach or swiss chard instead of mustard greens. They all cook at about the same rate. just remove any woody or thick stems. (You can chop the stems and add them to the veggies in step on if you like.)

What is turmeric good in?

Turmeric adds a beautiful gold color and nutritional boost to a variety of dishes. You can use it to make Golden Milk or to add to roasted veggies like our Roasted Butternut Squash with Turmeric and Smoked Paprika. We also like to add it to vegan dishes like our Tempeh Power Salad and for a little yellow-hued boost in our Lentil Soup .

Chicken Quinoa Soup with Lemon and Turmeric

Description

Chicken Quinoa Soup with Lemon and Turmeric is loaded with fresh veggies, Mustard Greens and fresh dill. It is a super flavorful and healthy one-pot soup for the cold season with natural anti-inflamatory benefits.

Ingredients

Units Scale

2 tablespoons extra-virgin olive oil
3 cloves garlic, minced
1 large yellow onion, diced
1 cup diced carrot
1 teaspoon salt
1 teaspoon ground turmeric
8 cups reduced-sodium chicken broth
1 red bell pepper diced
1/2 cup diced celery
2 teaspoons herbs de Provence or Italian seasoning
1 pound boneless skinless chicken breast
1/2 cup rinsed quinoa
2 cups chopped mustard greens or baby spinach
1/2 teaspoon lemon zest
1 tablespoon lemon juice
3 tablespoons chopped fresh dill

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Instructions

Heat oil in a large heavy bottomed soup pot over medium-high heat. Add garlic, onion, carrot, salt and turmeric and cook, stirring occasionally until the vegetables are softened and starting to brown, 6 to 8 minutes.
Add broth, bell pepper, celery and herbs de Provence and bring to a simmer over high heat. Add chicken and quinoa and return to a simmer. Reduce heat to medium-low to maintain a gentle simmer, and cook stirring occasionally, until the chicken is cooked through and the quinoa is tender, 15 to 17 minutes. Remove from the heat.
Remove the chicken from the soup with tongs. Set on cutting board, and shred with two forks. Stir the chicken, greens lemon zest, lemon juice and dill into the soup and stir until the greens are wilted. Serve hot.

Notes

Make Ahead

It keeps well for three to four days in the fridge. Keep leftovers in an airtight container and make sure to reheat until steaming hot. Add broth as necessary to thin once it is reheated and adjust the seasoning. For best results add the dill after reheating.

To Freeze

Freeze in one serving containers up to three months. Defrost and heat in the microwave or on the stovetop. Or defrost for 24 to 48 hours in the fridge and then reheat once thawed. Adjust seasonings once heated through.

Prep Time: 40 minutes
Cook Time: 35 minutes
Category: Soup
Method: Stove Top
Cuisine: American

Nutrition

Serving Size: 3 cups
Calories: 322
Fat: 11 g
Carbohydrates: 28 g.
Fiber: 5 g.
Protein: 28