Ecuadorean Quinoa and Vegetable Soup
Dive into the comforting flavors of Ecuador with this vibrant Ecuadorean Quinoa and Vegetable Soup! Packed with nutrient-rich quinoa, hearty potatoes, and a colorful medley of vegetables like carrots, celery, and red bell peppers, this soup is as wholesome as it is flavorful. Enhanced with aromatic cumin and turmeric, it delivers a subtle earthiness while a garnish of fresh cilantro and a squeeze of lime bring a refreshing zing. Perfect for a cozy weeknight dinner, this one-pot recipe is easy to make, ready in just 50 minutes, and naturally vegan and gluten-free. Serve up this satisfying bowl of warmth and nourishment for a taste of South American tradition that’s sure to please!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 2 medium carrot, diced
- 2 celery stalks, diced
- 1 medium red bell pepper, diced
- 2 medium tomato, diced
- 1 cup quinoa, rinsed
- 6 cups vegetable broth
- 1 large russet potato, peeled and diced
- 1 cup frozen peas
- 1 cup frozen corn kernels
- 1 teaspoon ground cumin
- 0.5 teaspoons ground turmeric
- 1 teaspoon salt
- 0.5 teaspoons black pepper
- 0.25 cup fresh cilantro, chopped (for garnish)
- 1 lime wedges (for serving)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onion and garlic, and sauté until the onion turns translucent, about 3-4 minutes.
Stir in the diced carrot, celery, and red bell pepper. Cook for 5-6 minutes, stirring occasionally, until the vegetables start to soften.
Add the diced tomatoes, rinsed quinoa, and vegetable broth to the pot. Stir well.
Increase the heat to high and bring the mixture to a boil. Once boiling, reduce the heat to low and simmer.
Add the diced potato, peas, and corn to the pot. Stir in the cumin, turmeric, salt, and black pepper.
Let the soup simmer for 20-25 minutes, or until the quinoa and vegetables are fully cooked and tender.
Taste and adjust seasoning if necessary.
Ladle the soup into bowls and garnish with chopped fresh cilantro.
Serve with lime wedges on the side for a burst of citrus flavor.
Nutrition Facts
Calories |
293 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.3 g | 11% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.5 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 938 mg | 41% | |
| Total Carbohydrate | 49.1 g | 18% | |
| Dietary Fiber | 9.3 g | 33% | |
| Total Sugars | 12.4 g | ||
| Protein | 10.3 g | 21% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 92 mg | 7% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 1191 mg | 25% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
