Spicy Quinoa Soup

Spicy Quinoa Soup

Quinoa (pronounced "kin-wa") is considered by many to be the newest 'superfood' and many nutritionists love it. This soup will be ready in under 30 mins.

CAL P/SERVE
84
kJ P/SERVE
350
FAT P/SERVE
4.1g
CARBS P/SERVE
6.4g
PROTEIN P/SERVE
2.7g
SUGAR P/SERVE
5.6g
SODIUM P/SERVE
123g
FAT
%
1%
ENERGY RDI%
4%

Relatively speaking, Quinoa is high in protein and is a source of complete protein. It is also a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also a source of calcium, and thus is useful for vegans and those who are lactose intolerant. Quinoa is also popular among those with a wheat allergies because it is gluten-free and easy to digest.

This recipe is low fat, low sodium, low sugar, dairy free and suitable for vegetarians.

Ingredients

  • 2 tomatoes, diced
  • ½ red capsicum (bell pepper), diced
  • 3 cloves garlic, crushed
  • ½ tsp. chilli crushed
  • ½ onion diced
  • 1 tbsp. olive oil
  • 2-3 tbsp chopped parsley
  • 1/3 cup quinoa
  • 2 cups veg stock
  • 1 cup hot water
  • S & P to taste

Method

  1. In a pot on med heat, heat olive oil and sauté onion and capsicum for 5 minutes. 
  2. Add tomatoes and continue to stir for 3-4 more minutes.  Then add garlic and chilli, stir 1 minute.
  3. Add stock and hot water and bring to boil.
  4. Now add quinoa and parsley, season with S&P.
  5. Simmer for 12 minutes.
  6. Serve immediately.

Nutrition Table

Servings: 4 Serving size:373g
Average Serve Average 100g
Energy 350 kJ 94 kJ
  84 Cal 22 Cal
Protein 2.7 g 0.7 g
Fat, total 4.1 g 1.1 g
- Saturated 0.6 g 0.2 g
Carbohydrate 6.4 g 1.7 g
- Sugars 5.6 g 1.5 g
Sodium 123 mg 33 mg

This recipe was developed by Sharrelle Haywood and the Food Photography is courtesy of Factory59. In order to have permission to use this recipe on your website or blog, you must include a website link to weightloss.com.au with the recipe to acknowledge our copyright.

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