Source: Marco Mayer, AdobeStockThe main highlight of quinoa soups lies in their name – instead of familiar rice or vermicelli, they feature this grain, still somewhat exotic in our regions but incredibly healthy. Quinoa soups are hearty and delicious, perfect for diversifying your daily diet, and will be loved by both adults and children. We're sharing 12 wonderful recipes!
1. Lenten Tomato Quinoa Soup
Source: visitacaribe.comVery vibrant, rich, and aromatic – a true delight.
You will need: 2 liters vegetable broth, 400g canned tomatoes, 100g quinoa, 3 potatoes, 2 celery stalks, 1 carrot, 2 garlic cloves, spices.
Preparation: Rinse the quinoa, mince the garlic, crush the canned tomatoes, and dice the vegetables. Sauté the carrot and celery lightly directly in the pot, add potatoes and garlic, cook for another 5 minutes, then add the tomatoes with their juice. Pour in the broth, stir, bring to a boil, and simmer for 15 minutes. Add the quinoa, season, and cook the soup for about another 15 minutes until the grain is tender.
2. Quinoa and Bean Soup
Source: mirtesen.ruWe recommend using canned beans so you don't have to cook them separately.
You will need: 400g canned beans, 400g canned tomatoes, 2 onions, 2 carrots, 3 celery stalks, 2 liters vegetable broth, 70g quinoa, spices, herbs.
Preparation: Dice the onion, carrot, and celery. Sauté them in a pot for 5 minutes, add the beans with garlic, and after a few minutes, add the tomatoes and broth. Cook the soup for 20 minutes, then add the quinoa and cook until the grain is tender. At the end of cooking, add spices and herbs.
3. Vegetable Soup with Quinoa and Green Beans
Source: pinterest.comAn excellent seasonal soup recipe for spring or summer, when vegetables are abundant.
You will need: 2 tbsp quinoa, 1 onion, 1 carrot, 2 celery stalks, 1 zucchini, 2 potatoes, 3 tomatoes, 100g green beans, 100g broccoli, 2 liters vegetable broth, spices.
Preparation: Roughly chop all the vegetables. Sauté the onion and carrot directly in the pot until soft. Add potatoes, zucchini, and celery, and cook for another 1 minute. Pour in the broth, bring to a boil, add the quinoa, and simmer for 7-8 minutes over medium heat. Add all remaining ingredients and spices, and cook the soup for another 5-7 minutes.
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4. Chicken Quinoa Soup
Source: gastronom.ruQuinoa is excellent for lean vegetable soups, but not exclusively.
You will need: 250g chicken fillet, 300g potatoes, 4-5 tbsp quinoa, 1 carrot, 1 onion, 1 bell pepper, 2 garlic cloves, 2 tbsp tomato sauce, spices.
Preparation: Cut the chicken into medium pieces, and dice the vegetables. Cover the chicken with water, bring to a boil, add potatoes, and cook for 10 minutes. Sauté the onion and carrot for a few minutes, add the bell pepper and cook for another 5 minutes, then add the quinoa and sauté until it smells nutty. Add everything to the broth and cook for another 10 minutes. Add tomato sauce, garlic, and spices, and heat the soup for a couple more minutes until done.
5. Beef, Green Pea, and Quinoa Soup
Source: AdobeStockFor this recipe, frozen green peas work perfectly well.
You will need: 200g beef, 80g quinoa, 100g green peas, 100g celery root, 1 onion, 1 carrot, 1 bell pepper, spices.
Preparation: Dice the beef and all vegetables. Sauté the beef until lightly browned, add the vegetables and cook for another 5 minutes, stirring. Pour in about 2 liters of boiling water, season, and simmer the soup for about 30-40 minutes over low heat. Add the quinoa and continue to cook for another 15 minutes.
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6. Quinoa and Lentil Soup
Source: food.pibig.infoFor an even more pleasant golden hue, add a couple of pinches of turmeric to the soup.
You will need: 120g onion, 180g carrots, 2 celery stalks, 2 garlic cloves, spices, 180g red lentils, 80g quinoa, 140g cabbage, 3-5 tomatoes, 1 liter water.
Preparation: Chop all vegetables. Sauté onion, carrot, and celery for 5 minutes until soft. Add garlic and spices, and simmer for 1 minute. Add lentils, quinoa, tomatoes, and water to taste. Bring to a boil and simmer for about 20 minutes over low heat, covered, until the lentils are tender. Add shredded cabbage and a little more water if needed. Cook the soup for another 3-5 minutes.
7. Quinoa and Spinach Soup
Source: dzen.ruSpices with an oriental touch, like curry, would be a great addition here.
You will need: 1.5 liters vegetable broth, 450g canned beans, 200g spinach, 450g tomatoes, 1 onion, 3 carrots, 2 garlic cloves, 1/2 cup quinoa, spices.
Preparation: Finely chop all vegetables. Sauté onion, carrot, and garlic for 5-7 minutes. Add spices, stir, and add tomatoes. Simmer for another 5 minutes and then transfer everything to the hot broth. Add quinoa, canned beans, and bring to a boil. Cook the soup for 15 minutes, covered, over low heat, then add spinach and cook for another 1-2 minutes.
8. Turkey Soup with Quinoa and Vegetables
Source: recept-borscha.ruA light soup that even those on a diet will enjoy.
You will need: 500g turkey fillet, 2-3 liters water, 1/2 cup quinoa, 1 bell pepper, 1 carrot, 120g green beans, 2 celery stalks, 1 cup green peas, 2 handfuls spinach, spices.
Preparation: Cut the turkey, cover with water, and boil until cooked. Then add quinoa and celery, and cook for 10 minutes. Add chopped carrot and bell pepper, cook for another 6-7 minutes, and add all other ingredients. Season and cook the soup for another 5 minutes.
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9. Quinoa and Mushroom Soup
Source: postila.ruFor a more intense aroma, add a little dried porcini mushrooms.
You will need: 400g champignons, 2 celery stalks, 1 onion, 1 carrot, 1/2 bell pepper, 800ml broth, 150g canned tomatoes, 200g cauliflower, 80g quinoa, 1 tbsp paprika, 1 tbsp soy sauce, spices.
Preparation: Slice and sauté the mushrooms until the moisture evaporates. Add chopped onion, carrot, bell pepper, and celery. Sauté for another 4-5 minutes. Transfer everything to boiling broth, add quinoa, crushed tomatoes, and cauliflower florets. Season, bring the soup to a boil, and cook for 20 minutes.
10. Quick Quinoa and Rice Soup
Source: nvkz-tub.ruThe advantage of this recipe is that preparation takes minimal time.
You will need: 2 liters water or broth, 1 celery stalk, 1 bell pepper, 2 garlic cloves, 1 carrot, 1 onion, 2 tbsp quinoa, 2 tbsp rice, spices, herbs.
Preparation: Roughly chop all vegetables, rinse both grains, and immediately cover everything with water or broth. Bring to a boil and simmer for 15-20 minutes over low heat. A few minutes before the end of cooking, add spices and herbs.
11. Eggplant, Quinoa, and Curry Soup
Source: pinterest.comHere you'll need to find red curry paste, but it's worth it.
You will need: 3 potatoes, 350g eggplant, 200g quinoa, 1 tomato, 1 carrot, 20g parsley, 2 tsp red curry paste, 1 tbsp curry powder, 2 liters water.
Preparation: Dice the eggplant, tomato, and potatoes, mince the parsley, grate the carrot. Heat a couple of tablespoons of oil with curry paste and spices, add carrot and eggplant, simmer for 3 minutes. Add potatoes, tomato, and quinoa, and simmer for another 5 minutes. Cover everything with water, bring to a boil, and cook the soup for 20 minutes over low heat. Add herbs at the end.
12. Lemon Chicken and Quinoa Soup
Source: za-edoy.ruA great soup recipe for those who aren't afraid to try new things.
You will need: 1 kg chicken thigh fillet, 2 liters water, 200g quinoa, 2 onions, 100ml lemon juice, 2 garlic cloves, 1 bunch each of dill and parsley, spices.
Preparation: Cover the chicken with water, bring to a boil, add a whole onion, herb stems, and spices. Simmer the broth for 40 minutes, covered, over low heat, then strain. Shred the chicken into thin fibers and cook the quinoa separately until done.
Finely chop the second onion, sauté until translucent, and add garlic with the chicken. Sauté for another 5-7 minutes. Add all of this to the boiling broth along with the quinoa, lemon juice, and half of the chopped herbs. Cook the soup for another 10 minutes, remove from heat, and add the remaining herbs.