Quinoa Vegetable Soup

Quinoa Vegetable Soup Recipe from Peru

Region / culture: Peru | Preparation time: 15 minutes | Cooking time: 20 minutes | Servings: 4

Introduction

Quinoa Vegetable Soup is a nutritious and delicious dish that is perfect for a cozy meal on a cold day. Packed with vegetables and quinoa, this soup is not only flavorful but also incredibly healthy.

History

Quinoa Vegetable Soup has been a popular dish in South American cuisine for centuries. Quinoa, a grain-like seed, has been a staple food in the Andean region for thousands of years. The addition of vegetables to the soup adds a burst of flavor and nutrients.

Ingredients

1 tbsp vegetable oil
50 g quinoa
1 carrot, diced
1 stick celery, diced
2 tbsp finely chopped onions
0.5 green capsicum
2 garlic cloves, crushed
960 ml water
2 Large tomatoes, finely chopped
50 g green cabbage, chopped
salt and pepper
Freshly chopped parsley

How to prepare

Heat the oil in a saucepan. Add the quinoa, carrot, celery, onion, pepper, and garlic. Fry while stirring.
Add the water, cabbage, and tomatoes. Mix well and bring to a boil.
Reduce the heat and simmer for 10 minutes.
Season with salt and pepper. Garnish with parsley.
Serve hot.

Variations

Add a can of beans for extra protein and fiber.
Spice up the soup with some chili flakes or hot sauce for a kick of heat.
Stir in a dollop of Greek yogurt or sour cream for a creamy finish.

Cooking Tips & Tricks

Make sure to rinse the quinoa before cooking to remove any bitterness.

- Feel free to add any other vegetables of your choice to customize the soup to your liking.

- For a creamier texture, blend a portion of the soup before serving.

Serving Suggestions

Serve Quinoa Vegetable Soup with a side of crusty bread or a fresh salad for a complete and satisfying meal.

Cooking Techniques

The key to making a flavorful Quinoa Vegetable Soup is to sauté the vegetables before adding the liquid. This helps to develop the flavors and create a rich base for the soup.

Ingredient Substitutions

Feel free to swap out any vegetables in this recipe for ones you prefer or have on hand. You can also use vegetable broth instead of water for added flavor.

Make Ahead Tips

Quinoa Vegetable Soup can be made ahead of time and stored in the refrigerator for up to 3 days. Simply reheat on the stove or in the microwave before serving.

Presentation Ideas

Garnish the soup with a sprinkle of freshly chopped parsley or a drizzle of olive oil for a beautiful presentation. Serve in a rustic bowl for a cozy and inviting look.

Pairing Recommendations

Quinoa Vegetable Soup pairs well with a crisp green salad or a side of garlic bread. For a heartier meal, serve with a grilled cheese sandwich or a protein-packed quinoa salad.

Storage and Reheating Instructions

Store any leftover Quinoa Vegetable Soup in an airtight container in the refrigerator for up to 3 days. Reheat on the stove or in the microwave until heated through before serving.

Nutrition Information

Calories per serving

Each serving of Quinoa Vegetable Soup contains approximately 200 calories, making it a satisfying and nutritious meal option.

Carbohydrates

Quinoa Vegetable Soup is a great source of carbohydrates, providing energy to fuel your day. Each serving contains approximately 30g of carbohydrates.

Fats

This soup is low in fat, with only 3g of fat per serving. The vegetable oil used in the recipe adds a touch of healthy fats to the dish.

Proteins

Quinoa is a complete protein, making this soup a great vegetarian option for protein intake. Each serving contains approximately 8g of protein.

Vitamins and minerals

Quinoa Vegetable Soup is rich in vitamins and minerals, including vitamin A, vitamin C, and iron. The vegetables in the soup provide a variety of nutrients essential for overall health.

Alergens

This recipe is gluten-free and can be made dairy-free by omitting any dairy-based garnishes. It is important to check for any allergies to specific vegetables before consuming.

Summary

Quinoa Vegetable Soup is a well-rounded dish that provides a good balance of carbohydrates, fats, proteins, vitamins, and minerals. It is a healthy and delicious option for a meal.

Summary

Quinoa Vegetable Soup is a nutritious and delicious dish that is easy to make and perfect for a comforting meal. Packed with vegetables, quinoa, and flavorful seasonings, this soup is a healthy option for any day of the week. Enjoy a bowl of this hearty soup for a satisfying and nourishing meal.

How did I get this recipe?

I remember the sense of wonder I felt when I first saw this recipe for Quinoa Vegetable Soup. It was a crisp autumn day, with the leaves turning vibrant shades of red and gold. I was visiting my dear friend Maria, who had recently returned from a trip to South America. She had brought back with her a wealth of new culinary knowledge and ingredients, including quinoa.

Maria had always been an adventurous cook, unafraid to experiment with new flavors and techniques. As she prepared the soup in her cozy kitchen, I watched in awe as she combined the earthy quinoa with a colorful array of vegetables – carrots, celery, tomatoes, and bell peppers. The fragrant aroma that wafted through the kitchen was intoxicating, and I couldn't wait to taste the finished dish.

As Maria ladled the steaming soup into bowls, she explained to me the health benefits of quinoa, a superfood packed with protein and nutrients. She also shared with me the story of how she had learned to make this soup from a local farmer she had met during her travels. The farmer had taught her the traditional method of cooking quinoa, and Maria had added her own twist by incorporating fresh vegetables and herbs.

I took my first spoonful of the soup and was immediately transported to a world of warmth and comfort. The quinoa added a satisfying chewiness to the dish, while the vegetables provided a burst of sweetness and freshness. The broth was rich and flavorful, infused with a blend of spices that danced on my tongue. I knew then that this recipe would become a staple in my own kitchen.

Over the years, I have made this Quinoa Vegetable Soup countless times, each batch a little different from the last. I have added my own touches – a pinch of smoked paprika here, a handful of spinach there – but the core of the recipe remains the same. It is a dish that reminds me of my friendship with Maria, of the adventures we shared and the meals we enjoyed together.

I have shared this recipe with friends and family, who have all been equally enchanted by its flavors and textures. They marvel at the simplicity of the ingredients and the complexity of the taste, and I am always happy to pass on the story behind the soup – of Maria's travels, of the farmer's teachings, and of my own culinary journey.

As I sit here now, in my own kitchen, preparing a pot of Quinoa Vegetable Soup for dinner, I am filled with gratitude for the experiences and people who have shaped my love of cooking. Each spoonful of this soup is a reminder of the joy and nourishment that food can bring, and I am thankful for the recipes that have been passed down to me – like this one, which will always hold a special place in my heart.