Moroccan quinoa and vegetable soup
Serves: 4
Time to make: 45 mins
Total cost: $10.56 / $2.64 per serve
(at time of publication)
Ingredients
- 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 courgettes, diced
- 1 large head (or 2 small) broccoli, cut in florets
- 390g can chickpeas 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
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 415cal
-
Kilojoules 1740kJ
-
Protein 23g
-
Total fat 10g
-
–Saturated fat 2g
-
Carbohydrates 50g
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–Sugars 14g
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Dietary fibre 16g
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Sodium 470mg
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Calcium 190mg
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Iron 8mg
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 Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
