Spicy Quinoa Soup
CAL P/SERVE
84
kJ P/SERVE
350
FAT P/SERVE
4.1g
SODIUM P/SERVE
123g
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
- In a pot on med heat, heat olive oil and sauté onion and capsicum for 5 minutes.
- Add tomatoes and continue to stir for 3-4 more minutes. Then add garlic and chilli, stir 1 minute.
- Add stock and hot water and bring to boil.
- Now add quinoa and parsley, season with S&P.
- Simmer for 12 minutes.
- 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 |
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