For centuries Quinoa was known as ‘the mother grain for the sustenance it provided in the harsh climate of the high Andes. Now North Americans are embracing Quinoa for its taste, versatility, nutrition and convenience. ~ Eating Well Magazine
- Bolivia and Peru account for 90 percent of the world’s Quinoa production, with Bolivia alone produce almost 44,000 metric tons in 2012.
- According to the USDA nutrient database, 1 cup of cooked quinoa contains 8.14 grams of protein, is cholesterol-free and low-fat , and provides 220 calories per cooked cup.
This spicy vegetable, quinoa and peanut soup recipe is a modern take on a traditional Bolivian soup recipe called Sopa de Mani. Serve this healthy quinoa soup recipe as a starter or make it a heartier meal by adding diced cooked chicken or turkey breast to the soup.
Makes: 8 servings, about 1 cup each
Active Time: 30 minutes
Total Time: 50 minutes
- 2 teaspoons canola oil
- 3/4 cup chopped onion
- 2 cloves garlic, minced
- 1 cup sliced carrots
- 1 cup diced potatoes
- 1/2 cup quinoa
- 4 cups vegetable broth or reduced-sodium chicken broth
- 2 cups water
- 1/2 cup chopped red bell pepper
- 1/4 cup natural peanut butter
- 1 tablespoon chopped fresh parsley
- 1 tablespoon hot sauce, such as Tabasco
- Freshly ground pepper to taste
- Heat oil in a large saucepan over medium heat. Stir in onion and cook, stirring, until softened, 4 to 5 minutes.Stir in garlic and cook for 30 seconds. Stir in carrots, potatoes and quinoa, then add broth and water. Bring to a boil over high heat.
- Reduce heat to maintain a simmer, cover and cook until the quinoa is cooked and the vegetables are tender, about 18 minutes. Stir in red pepper and cook, stirring, for about 3 minutes more. Stir in peanut butter until it is combined into the broth. Remove from heat. Stir in parsley, hot sauce and pepper.