Quinoa and Vegetable Soup

Packed with delicious veggies, this comforting, seasonal soup is perfect for autumn.

A great recipe from Cookie and Kate, it’s healthy, hearty and really easy to make. You can even add your favourite veg to make sure it goes down a treat with the rest of the family.

Light yet filling, it makes a great lunch when the weather starts getting cooler.







Nutritional content

Servings: 6 people

Prep time: 1 hour

Calories

280 kcal

Total fat

10.3g

Carbs

40.8g

Sugars

9.2g

Fiber

8.9g

​Ingredients

  • 3 tbsp extra virgin olive oil

  • 1 onion, chopped

  • 3 carrots, peeled & chopped

  • 2 celery stalks, chopped

  • 350g seasonal vegetables (like zucchini, squash, bell pepper or sweet potato)

  • 6 cloves garlic, minced

  • 1/2 tsp dried thyme

  • 1 tin of chopped tomatoes

  • 170g quinoa, rinsed in a colander

  • 950ml vegetable broth

  • 475ml water

  • 1 tsp salt

  • 2 bay leaves

  • Pinch of red pepper flakes

  • Black pepper

  • 425g chickpeas

  • 65g kale

  • 2 tsp lemon juice


Preparation

  1. Heat the oil in a large pot, then add the onion, carrot, celery, seasonal veg and a pinch of salt.

  2. Cook for around 8 minutes, stirring often, until the onion softens.

  3. Add the garlic and thyme to the pot, then cook for one more minute.

  4. Next, pour in the tomatoes and cook for a few more minutes, stirring often.

  5. Add the quinoa, broth, water, 1 teaspoon of salt, the bay leaves, red pepper flakes, and a good helping of black pepper.

  6. Turn up the heat and bring to the boil. Keep the pot partially covered, reduce the heat and simmer.

  7. After 25 minutes, add the chickpeas and kale. Keep the lid off and simmer for 5 more minutes, until the kale has softened.

  8. Take the pot off the heat, remove the bay leaves, then add the lemon juice and any extra seasoning you might like.

  9. Serve hot in bowls with a sprinkle of Parmesan, if you like.





Tips

To store: Once it has fully cooled, put this soup in an airtight container and keep it in the fridge for up to 4 days.