Peruvian quinoa soup

Peruvian quinoa soup

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Vegetables, spices, and quinoa make this delicious soup a powerhouse. Quinoa is a unique grain (technically a seed), because it contains all the essential amino acids your body needs.

It also provides many nutrients like thiamin, folate, vitamin B6, potassium, selenium, iron, and zinc. What more can you ask for in a grain?

Nutrition (per 1½ cup serving)

Calories: 203; total fat: 5g; saturated fat: 1g; protein: 9g: carbohydrates: 34g; sugar: 4g; fiber: 5g; cholesterol: 0mg; sodium: 228mg.

Recipe and photo by Judy Barbe, M.S., R.D. of LiveBest.

6

Ingredients 

1 Tbsp canola oil

1 onion, peeled and diced

3 stalks celery, diced

2 carrots, diced

1 clove garlic, minced

1 small jalapeno, minced

1 tsp dried ground cumin

1 tsp dried leaf oregano

¾ tsp yellow curry

1 large yellow potato, diced

4 cups low-sodium broth, chicken or vegetable

5 cups water

1 cup quinoa, rinsed and drained

1 zucchini, diced

½ lime, juiced

Salt and pepper

How to make it 

Heat oil in soup pot. 

Add onion, celery, and carrots; cook 15 minutes until softened, but not browned. Add garlic and jalapeno, cook 1 minute. Stir in cumin, oregano and curry, cook 1 minute. Add potato, water, broth, and quinoa. Bring to a boil, cover, and reduce heat to a simmer. Cook 15-20 minutes until vegetables are just cooked through and quinoa uncurls. Add zucchini and cook 5 minutes. 

 Just before serving, stir in lime juice. Season with salt and pepper. Serve.

Lightened-up recipes

Cook Time: 

30

Prep Time: 

20

Fitness

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August 15, 2017 at 03:38PM