6

Quinoa, tomato and spring vegetable soup

Total Time
40 min
Prep
15 min
Cook
25 min
Serves
4
Difficulty
Moderate
Try quinoa in your next soup. Full of protein and fibre, it is a great addition nutritionally and its fluffy texture is a great pair with the crunchy greens.
Ingredients

olive oil

2 tsp

red onion

1 medium, finely chopped

celery

3 individual, finely chopped

garlic

2 clove(s), crushed

quinoa

½ cup(s), (85g) rinsed, drained

canned diced tomatoes

400 g

vegetable stock cube

1 individual, reduced salt, crumbled

snow peas

150 g, halved

sugar snap peas

150 g, halved

asparagus

1 bunch(es), cut into 3cm lengths

fresh basil

¼ cup(s), leaves

99% fat-free plain natural yoghurt

cup(s), (80g)

high fibre wholemeal bread

4 slice(s), (4x35g slices)

Instructions

  1. Heat oil in a large saucepan over medium heat. Cook onion and celery, stirring, for 5 minutes or until softened. Add garlic and cook, stirring, for 30 seconds or until fragrant.
  2. Add quinoa, tomatoes, stock cubes and 1.25 litres (5 cups) water and bring to the boil. Reduce heat and simmer, partially covered, for 12 minutes or until quinoa is tender, adding a little more water if soup is becoming too thick.
  3. Add snow peas, sugar snaps and asparagus and simmer, covered, for 2–3 minutes or until vegetables are just tender. Season with salt and pepper. Sprinkle soup with basil and serve with a dollop of yoghurt and bread.
Notes
TIP: It is important to rinse quinoa before cooking to remove any of the residual bitter saponin coating on the grain.

Start eating better than ever!