Moroccan quinoa and vegetable soup

Serves: 4

Time to make: 45 mins

Ingredients

More weights & measures

1 tablespoon olive oil

1 onion, finely chopped

2 large carrots, peeled, diced

1 tablespoon Moroccan seasoning

2 cups salt-reduced vegetable stock

7 cups water

1 cup quinoa, rinsed

2 medium courgettezucchiniXszucchini, summer squashX, diced

1 large head (or 2 small) broccoli, cut in florets

390g can chickpeagarbanzoXsgarbanzosX in spring water, drained, rinsed

⅓ cup reduced-fat Greek-style yoghurt

¼ cup fresh flat-leaf parsley, roughly chopped (optional)

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Instructions

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1 Heat oil in a large, deep saucepan over a medium heat. Add onion and carrots. Cook for 8 minutes, or until tender. Stir in seasoning. Cook for 1 minute. Add stock, water, and quinoa. Bring to the boil. Reduce to simmer and cook for 25 minutes, or until quinoa is tender.

2 Add courgettes, broccoli and chickpeas. Simmer for 3 minutes, or until vegetables are tender. Serve with a dollop of yoghurt and a sprinkle of parsley.

Variations

Make it gluten free: Check seasoning, stock and yoghurt are gluten free.

HFG tip

Quinoa is a gluten-free, low-GI grain that is high in protein and fibre. Use as a substitute for couscous in other meals. Available from the health food section of supermarkets and health food stores.

Nutrition Info (per serve)

Calories 415 cal

Kilojoules 1740 kJ

Protein 23 g

Total fat 10 g

Saturated fat 2 g

Carbohydrates 50 g

Sugar 14 g

Dietary fibre 16 g

Sodium 470 mg

Calcium 190 mg

Iron 8 mg

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.