Healthy, High-Protein and Filling Peruvian Quinoa Soup Recipe
Tired of the same old soup for dinner? Try this protein-rich and delicious Peruvian Quinoa Soup that will make your meal more exciting and highly satisfying than ever.
Craving something warm, light, and satisfying for dinner?
This Peruvian Quinoa Soup is just the thing for you.
Perfect for “bed” weather, chilly nights, or just when you’re not quite in the mood for a very heavy dinner.
Feeling a little lazy and thinking making dinner is kind of a drag?
This quinoa soup is a lifesaver during those lazy days!
And unlike your usual soup, this dish is actually so filling. High in protein, high in fiber, 100% great for you!
Let’s learn more about this scrumptious dish that is ideal for a Daniel fast, too!
What’s a Quinoa, anyway?
It’s not a grain, it’s not a cereal, and nope, it’s not rice.
So what’s quinoa?
It looks just like a grain crop but this plant is grown and harvested for its nutrient-rich seeds.
It’s why quinoa looks like a seed, yet people prepare it just like how they do grains. Folks use it as a rice substitute and others even make bread and pizza crust out of it.
Interestingly, quinoa’s history goes back centuries ago… Back during the Inca Empire, where it was regarded as an important and even a sacred crop.
Coined as the “mother of grains”, South Americans have been eating quinoa for thousands and thousands of years.
There were also different colors of quinoa harvested by these people including white, black, and red.
But it was only recently that people have discovered its highly potent components and regarded it as a superfood.
Nutritional Components of Quinoa
As it bears its status as the most important crop for the Incans, it makes one wonders -
What’s so good about quinoa?
Quinoa is an amazing source of protein.
In fact, if you’re loading up on protein, you’re working out often, or you need to stay on top of your calorie intake doing the Daniel Fast, quinoa is a great food to add to your daily diet.
For instance, a cup of cooked quinoa gives you a whopping 8 grams of protein!
Amazing isn’t it?
But what’s even more awesome is it’s low in fat but high in protein, fiber, and carbs.
A serving only contains 4 grams of fat but a massive 39 grams of good carbs.
A Nutritional Powerhouse in Every Quinoa Seed
There are certainly more reasons to consume quinoa daily. It’s absolutely a complete food on its own… Plus, it tastes great!
Here are several other nutrients that you can get from eating quinoa:
And aside from these minerals, there are small percentages of B-vitamins in this food, too!
Nutritional Components of Quinoa
Antioxidants in Quinoa
It is interesting to note that quinoa is more than just all macronutrients. It’s also an excellent source of antioxidants.
For instance, experts have discovered that quinoa contains flavonoids or antioxidants. And there’s not just one but two of these!
Quinoa that’s consumed in high amounts is loaded with kaempferol and quercetin, which are plant compounds that support your overall health.
Studies have shown that these compounds have molecules that are anti-cancer, anti-viral, anti-depressant, and anti-inflammatory by nature.
So you’re feeding your body with all the good stuff while enjoying every bite of a tasty dish such as my very own Peruvian Quinoa Soup!
Peru Quinoa Soup Recipe
Okay, now we got it down that quinoa is healthy, nutrient-rich, and can be eaten just like a cereal or as an alternative to rice and grains.
But did you know you can also make a nice bowl of warm soup with it??
So let’s add this up to our Daniel fast recipes and make a lovely Peruvian Quinoa Soup that you can enjoy as a breakfast, lunch, dinner, and in-between!
Peruvian Quinoa Soup
- 1/2 cup uncooked quinoa
- 1 cup water
- 2 cup chopped onions
- 2 cloves garlic minced or pressed
- 1 tablespoon vegetable oil
- 1 sralk celery sliced
- 1 carrot cut on the diagonal into ¼-inch thick slices
- 1 bell pepper cut into 1-inch pieces
- 1 cup zucchini cubed
- 2 cups tomatoes diced fresh or canned – undrained
- 1 cup water or vegetable stock
- 2 teaspoons ground cumin
- 1/2 teaspoon chili powder
- 1 teaspoon ground coriander
- Pinch cayenne to taste
- 1 teaspoon dried oregano
- Chopped fresh cilantro for garnish
- Place quinoa and water in a pot (covered) and cook covered on medium-low heat for about 15 minutes until soft.
- While the quinoa is cooking place the onions, garlic and vegetable oil in covered soup pot and sauté on medium heat for 5 minutes.
- Add celery and carrots to the soup pot and cook an additional 5 minutes, stirring often.
- Add the bell pepper, zucchini, tomatoes, and one cup water or vegetable stock to soup pot.
- Stir in cumin, chili powder, coriander, cayenne and oregano to soup pot simmer covered for 10 to 15 minutes until vegetables are tender.
- Stir in cooked quinoa and salt to taste.
- Top with grated cheese and optionally chopped cilantro.
- Serve immediately
Enjoy a Satisfying Peru Quinoa Soup That’s Filling and Nutritious
For just a small seed, it’s mind-blowing to realize that you get more than what you expect.
It’s overloaded with vitamins, minerals, and antioxidants that keep you energized, supercharged, and radiant with health.
So with all of these excellent benefits that quinoa has to offer, it’s only right that you include this dish to your daily diet.
Go try this Peruvian Quinoa Soup recipe today and fill your body up with all that natural goodness it deserves!
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Hi, I’m Annette Reeder-
I’m a christian nutritionist. I love Jesus and want to see His people come to walk in the complete abundant life He provides, mind, body, spirit. I love to make healthy food as yummy as possible and then share it with you! I am on mission to keep you on mission.
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