Quinoa is a versatile grain/seed. It’s light enough to add body and protein to a soup without making it stodgy. A little goes a long way, so add more if you’d prefer a stew rather than soup.
Tomato and quinoa soup
1-2 tabs olive (or light tasting vegetable) oil
I medium onion, finely chopped
2 cloves garlic, crushed
1 cup diced vegetables (eg. celery, carrot, capsicum)
2 cans crushed tomatoes
1 litre vegetable stock
1 large handful leafy greens, finely shredded (eg cavolo nero, kale, chard)
½ cup raw quinoa, rinsed well
Salt and pepper to taste
Basil or parsley, finely sliced (optional)
Warm a large heavy based pot over medium heat, add oil and sauté onions. When translucent, add garlic and diced vegetables. Stir for a minute or two. Add crushed tomatoes (with their juice) and vegetable stock. Stir to combine, then simmer for 20 to 30 minutes. The vegetables should soften and the tomato flavour intensify. Add finely shredded greens and quinoa, stir and bring back to a simmer. Cook for a further 15 minutes until the quinoa is done (the seed plumps up and unfurls a little ‘tail’). Before serving add salt and freshly ground black pepper to taste. Garnish with fresh herbs if available.
To make a stew instead of a soup. Double the vegetables and quinoa.