Ecuadorean Quinoa and Vegetable Soup

Jun 07, 2023June 7, 20230 15
Ecuadorean Quinoa and Vegetable Soup Recipe
in Vegetarian

Prep

15 min

Cook

35 min

Ready In

50 min

Level

Easy

Rating

1 Star2 Stars3 Stars4 Stars5 Stars
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Ingredients

1/2 cup raw quinoa
2 tablespoons olive oil
2 cups chopped onions
1 teaspoon salt
1 cup diced potato
1 cup chopped red bell peppers or 1 cup green bell pepper
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon dried oregano
1/2 teaspoon pepper
3 cups water ( I prefer vegetable stock ) or 3 cups vegetable stock ( I prefer vegetable stock )
1 1/2 cups chopped fresh tomatoes
1 cup diced zucchini or 1 cup yellow squash
1 tablespoon fresh lemon juice

Nutrision Information

Servings Per Recipe
4-6
Calories
209
Sugar
7g
Fat
8g
Ecuadorean Quinoa and Vegetable Soup is a delicious and healthy vegan soup inspired by the cuisine of Ecuador. This soup incorporates traditional Andean ingredients such as quinoa, bell pepper, and potato, as well as spices like coriander, cumin, and oregano. The result is a flavorful, warming soup that is perfect for cold winter days or as a light lunch option. The combination of vegetables and quinoa makes this soup satisfying and filling, while the addition of spices and lemon juice gives it a unique and tangy flavor. Overall, Ecuadorean Quinoa and Vegetable Soup is a tasty and nutritious meal that is easy to make and perfect for anyone looking for a comforting and hearty soup.

Instructions

1.Rinse quinoa in a fine-mesh sieve and drain well.
2.Heat olive oil in a large pot over medium heat.
3.Add onions and salt in the pot. Cook, stirring occasionally, until onions are translucent and beginning to brown for about 8-10 minutes.
4.Stir in diced potato, chopped bell pepper, coriander, cumin, oregano, and pepper to the pot. Cook until vegetables begin to soften for about 5-7 minutes.
5.Add the quinoa, water or vegetable stock, and chopped tomatoes to the pot and bring to a simmer.
6.Cover and simmer for 15 minutes.
7.Add the diced zucchini and simmer again until zucchini and quinoa are soft for another 5 minutes.
8.Stir in fresh lemon juice, season with black pepper and additional salt, if necessary. Serve hot with your favorite bread or crackers.

PROS

Ecuadorean Quinoa and Vegetable Soup is a wholesome and satisfying meal that is vegan, gluten-free, and packed with vegetables and plant-based protein.

It is easy to make, freezes well, and is perfect to enjoy as a light lunch or as a starter to a hearty dinner.

CONS

This soup can be slightly spicy for some individuals, with the addition of coriander, cumin, and black pepper.

It should be noted that quinoa is rich in saponins, which can cause stomach discomfort in some people.

Therefore, it is advisable to rinse the quinoa well before cooking.

HEALTH & BENEFITS

Ecuadorean Quinoa and Vegetable Soup is a nutrient-dense meal that is loaded with vitamins, minerals, and antioxidants, including vitamins B and C, magnesium, phosphorus, and potassium.
It is also a great source of fiber and plant-based protein, making it an excellent choice for individuals looking to maintain a healthy weight and improve digestive health.
The antioxidants present in this soup may help to reduce the risk of chronic diseases such as cancer, heart disease, and diabetes.

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