Soups

Tomato-quinoa soup with herbs

Author: Amal Webster

Photographer: Mark O'Meara

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Serves: 4

Time to make: 35 mins

Hands-on time: 15 mins

Ingredients

More weights & measures

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

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 314cal

Kilojoules 1310kJ

Protein 13g

Total fat 4g

–Saturated fat 1g

Carbohydrates 55g

–Sugars 12g

Dietary fibre 8g

Sodium 670mg

Calcium 180mg

Iron 3.5mg

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.

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