This Weight Watchers Quinoa Soup is rich with vegetables like carrots, squash, peas, onions, celery, and scallions, complemented by broth and spices, this soup boasts low Weight Watchers points, making it an ideal choice for health-conscious individuals.
In addition, the traditional version typically includes sweet potatoes, but I’ve chosen to omit them. Firstly, to reduce Weight Watchers points, and secondly, because I’m not particularly fond of sweet flavors in the soup.
Why you should try Quinoa Soup:
The first compelling reason to indulge in quinoa soup lies in quinoa itself. Packed with protein, fiber, and essential nutrients, quinoa offers a wholesome addition to any diet. Additionally, this soup is a quick and budget-friendly option that can be easily frozen and reheated without compromising its integrity. Whether you’re seeking a nutritious meal or a convenient way to incorporate quinoa into your diet, this soup is a must-try.
Preparation Time: 15 minutes
Cooking Time: 25 minutes
Servings: 6
Serving size: 450 g.
Ingredients:
- 1 teaspoon of olive oil (5 ml)
- 1 white onion, finely chopped (110 g.)
- 2 stalks of green onions, chopped, (40 g.)
- 2 stalks of celery, diced, (60 g.)
- 1 carrot, diced (about 1 cup or 120 g)
- 2 cup of pumpkin, diced (300 g)
- ½ cup of peas (75 g)
- ¾ cup of quinoa, rinsed (140 g)
- 6 cups of low-sodium chicken broth (1.4 L)
- 1 teaspoon of dried oregano
- Salt to taste
Instructions:
1. Heat the oil in a large pot over medium heat. Add the chopped white onion, green onions, and celery. Sauté for about 5 minutes until the onions are translucent and the celery is tender.
2. Add the diced carrot, pumpkin to the pot. Stir well to combine with the onion and celery mixture.
3. Rinse the quinoa under cold water using a fine mesh sieve to remove any bitterness. Add the rinsed quinoa, and peas to the pot along with the low-sodium chicken broth. Season with dried oregano and salt to taste.
4. Bring the soup to a boil, then reduce the heat to low. Cover the pot and let the soup simmer for about 15-20 minutes, or until the quinoa is cooked and the vegetables are tender.
5. Serve the Peruvian quinoa soup hot, garnished with additional chopped green onions if desired. Enjoy it as a wholesome meal on its own or as a starter to a larger feast.
Variations and Substitutions:
1. Keeping this soup vegan aligns with its traditional Peruvian roots. However, for a heartier and more comforting dish, consider adding cubed chicken.
2. Enhance the aromatic profile of the soup by incorporating culantro, a highland cilantro variety, and aji Amarillo paste if available.
3. Experiment with different spices like cumin, paprika, or oregano to tailor the flavor profile to your preferences.
Tips and Tricks for making Quinoa Soup:
When preparing the soup, consider these additional tips:
1. Quinoa possesses a slightly bitter taste due to its natural coating of saponins. To mitigate this bitterness, ensure to rinse the quinoa thoroughly before cooking. This step is crucial for enhancing the overall flavor of the soup.
2. Utilize homemade vegetable or chicken broth for enhanced flavor.
3. Don’t be afraid to get creative with the vegetable selection. Feel at liberty to incorporate seasonal produce or any vegetables you have available to tailor the soup to your preferences
Notes:
Sacha Culantro: Sacha culantro, also known as “spiny coriander” or “wild coriander,” is an herbaceous plant native to Central and South America. It resembles cilantro in appearance but has a more pungent, often described as a combination of cilantro and parsley with hints of citrus. Sacha culantro is commonly used in Peruvian cuisine to add aroma to soups, stews, and sauces. You can find sachet culantro in Latin American specialty markets or well-stocked grocery stores with an international section.
Aji Amarillo Paste: Aji amarillo paste is made from a Peruvian yellow chili pepper called aji amarillo. It adds a vibrant yellow color and a mild, fruity heat to dishes. Aji amarillo paste is a staple ingredient in Peruvian cuisine, used in everything from marinades to sauces to soups. You can typically find aji amarillo paste in Latin American markets
WW Points
Olive oil 1 point
Cooked green peas 0 points
Onion 0 points
Uncooked quinoa 11 points
Spring onion 0 points
Chicken broth 2 points
Celery 0 points
Dried oregano 0 points
Carrots 0 points
Table salt 0 points
Uncooked pumpkin (sugar or sweet pumpkin) 0 points
Quinoa Soup
Ingredients
- 1 teaspoon of olive oil (5 ml)
- 1 white onion, finely chopped (110 g.)
- 2 stalks of green onions, chopped, (40 g.)
- 2 stalks of celery, diced, (60 g.)
- 1 carrot, diced (about 1 cup or 120 g)
- 2 cup of pumpkin, diced (300 g)
- ½ cup of peas (75 g)
- ¾ cup of quinoa, rinsed (140 g)
- 6 cups of low-sodium chicken broth (1.4 L)
- 1 teaspoon of dried oregano
- Salt to taste
Instructions
- Heat the oil in a large pot over medium heat. Add the chopped white onion, green onions, and celery. Sauté for about 5 minutes until the onions are translucent and the celery is tender.
- Add the diced carrot, pumpkin to the pot. Stir well to combine with the onion and celery mixture.
- Rinse the quinoa under cold water using a fine mesh sieve to remove any bitterness. Add the rinsed quinoa, and peas to the pot along with the low-sodium chicken broth. Season with dried oregano and salt to taste.
- Bring the soup to a boil, then reduce the heat to low. Cover the pot and let the soup simmer for about 15-20 minutes, or until the quinoa is cooked and the vegetables are tender.
- Serve the Peruvian quinoa soup hot, garnished with additional chopped green onions if desired. Enjoy it as a wholesome meal on its own or as a starter to a larger feast.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
