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Filling-Peruvian-Quinoa-Sou

Peruvian Quinoa Soup

The Biblical Nutritionist
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Print Recipe
Prep Time 20 minutes
Cook Time 45 minutes
Total Time 1 hour 5 minutes
Servings 2
Calories 374

Ingredients
  

  • 1/2 cup uncooked quinoa
  • 1 cup water
  • 2 cup chopped onions
  • 2 cloves garlic minced or pressed
  • 1 tablespoon vegetable oil
  • 1 stalk 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 vegetable stock or water
  • 2 teaspoons ground cumin
  • 1/2 teaspoon chili powder
  • 1 teaspoon ground coriander
  • cayenne to taste
  • 1 teaspoon dried oregano
  • chopped fresh cilantro for garnish

Instructions
 

  • 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.

Nutrition

Calories: 374kcalCarbohydrates: 62gProtein: 12gFat: 11gSaturated Fat: 2gPolyunsaturated Fat: 6gMonounsaturated Fat: 3gTrans Fat: 0.04gSodium: 549mgPotassium: 1346mgFiber: 12gSugar: 18gVitamin A: 8864IUVitamin C: 123mgCalcium: 156mgIron: 5mg
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