Tomato-quinoa soup with herbs

Photographer: Mark O'Meara

Serves: 4

Time to make: 35 mins

Hands-on time: 15 mins

Ingredients

2 x 400g cans no-added-salt chopped tomatoes
2 medium-sized carrots, diced
2 stalks celery, diced
1 medium-sized onion, diced
2 cloves garlic, minced
1 teaspoon dried oregano
1 cup liquid reduced-salt vegetable stock
¼ cup finely shredded fresh basil
3 ½ cups boiling water
⅓ cup (60g) quinoa
1 teaspoon finely shredded fresh mint
1 tablespoon finely shredded fresh flat-leaf parsley
8 slices wholegrain bread, toasted

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Instructions

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1 Place a large saucepan over a medium-high heat. Add tomatoes, carrots, celery and onion to pan with garlic, oregano, stock, 2 tablespoons of the basil and boiling water. Bring to the boil then reduce heat to simmer, uncovered, for 20 minutes or until soup thickens. Purée soup with a stick blender until smooth.

2 Meanwhile, cook quinoa in a medium-sized saucepan following packet directions. Cover to keep warm and set aside.

3 Combine remaining basil with mint and parsley in a small bowl. Stir reserved quinoa into soup with herbs and serve with bread.

Variations

Make it gluten free: Check stock is gluten-free and use gluten-free bread.

Nutrition Info (per serve)

Calories 314 cal

Kilojoules 1310 kJ

Protein 13 g

Total fat 4 g

Saturated fat 1 g

Carbohydrates 55 g

Sugar 12 g

Dietary fibre 8 g

Sodium 670 mg

Calcium 180 mg

Iron 3.5 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.