Mediterranean vege and quinoa soup
Serves: 6
Time to make: 40 mins
Total cost: $13.80 / $2.30 per serve
(at time of publication)
Ingredients
- 1 tablespoon oil
- 3 carrots, chopped
- 1 onion, chopped
- 3 stalks celery, chopped
- 3 cloves garlic, minced
- 2 potatoes or 2 orange kumara, peeled, diced
- 2 tablespoons Gardening Gourmet Mediterranean seasoning paste
- 2 cups (500ml) liquid salt-reduced vegetable stock
- 1 cup quinoa (we used Alison’s Pantry Italian-flavoured Quinoa)
- 670g jar passata
- 400g can butter beans
- ½ head savoy cabbage, shredded
Instructions
1 Heat oil in a non-stick pan and cook carrots, onion and celery with garlic until softened. Add potatoes and cook for 5 more minutes.
2 Add paste, stock, 5 cups water and passata. Bring to the boil then reduce heat and simmer covered for 10 minutes.
3 Meanwhile, place quinoa in a pan with 2 cups boiling water. Simmer for 8 minutes.
4 Add beans and prepared quinoa to soup and cook for 8-10 more minutes, adding cabbage for the final 4-5 minutes. Season to taste and serve.
Variations
Make it gluten free: Check stock and seasoning paste are gluten free.
HFG tip
This soup can be kept for up to 3 days in the fridge in an airtight container. Heat thoroughly before serving.
Nutrition Info (per serve)
-
Calories 261cal
-
Kilojoules 1090kJ
-
Protein 13g
-
Total fat 5g
-
–Saturated fat 1g
-
Carbohydrates 40g
-
–Sugars 12g
-
Dietary fibre 12g
-
Sodium 560mg
-
Calcium 150mg
-
Iron 4.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
