Peruvian Quinoa Soup
This simple quinoa soup is tasty, healthy and satisfying; it makes an easy addition to your soup repertoire.
- 2 tablespoons vegetable oil
- 2 cups diced yellow onion
- 1 cup diced carrots
- 1 poblano pepper, seeded and diced
- 3 tablespoons minced garlic
- 1 teaspoon dried oregano
- 2 medium red potatoes, diced
- 1 15-ounce can diced tomatoes
- 4 cups vegetable broth
- 2 cups water
- 1/2 cup uncooked quinoa, rinsed thoroughly
- 1 cup corn kernels
- 3/4 cup diced zucchini
- Salt and black pepper to taste
- 2 tablespoons roughly-chopped fresh cilantro
In a large soup pot, heat the oil over medium-high heat and sauté the onion, carrots and peppers for 5 minutes until softening, then add the garlic and oregano and sauté for one minute. Add the potatoes, tomatoes, broth and water and bring to a boil. Reduce to a simmer and stir in the quinoa. Cook the soup for 10 minutes, stirring occasionally. Add the corn and zucchini and simmer another 5 to 10 minutes until everything is tender and the quinoa is translucent. Season with salt and black pepper and stir in the cilantro before serving.
Serve with empanadas, the traditional Central and South American savory turnovers, or add 1 to 2 cups of cooked, chopped chicken to the soup for an easy one-pot meal.
174 calories, 5 g. fat, 0 mg. cholesterol, 167 mg. sodium, 29 g. carbohydrate, 5 g. fiber, 4 g. protein