Quinoa, tomato and spring vegetable soup
4
Points®
Total time: 40 min • Prep: 15 min • Cook: 25 min • Serves: 4 • Difficulty: Easy
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 stick(s), 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 or natural yoghurt, unsweetened
⅓ 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.
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