Sopa de quinua
Andean quinoa and vegetable soup with potato, corn and fresh herbs
Sopa de quinua is everyday food in the Andes, from Puno on Lake Titicaca to Cusco and Huancayo, where quinoa has been grown for thousands of years. Quinoa, potato, carrot and corn simmer in a light broth seasoned with garlic, cumin, oregano and a little ají amarillo, and the potato breaks down slightly to give body. It is light yet filling, the soup families eat at midday to warm up in cold mountain air. In Peru it is finished with huacatay, the black mint of the Andes; a mix of mint and coriander stands in well. Chef's tip: rinse the quinoa in a sieve under running water, rubbing it, until the water stops foaming; the natural saponin coating tastes bitter and soapy.
- Total time
- 40 min
- Difficulty
- easy
- Serves
- 6
Ingredients
To serve
Method
0/8 doneStep 1: Rinse the 5 ½ oz quinoa in a fine sieve under running water for a minute, rubbing it between your hands, until the water runs clear with no foam.
Step 2: Heat 2 tbsp olive oil in a large pan over a medium heat and cook 1 onion for 5 minutes, until soft and translucent.
5 minStep 3: Add 3 cloves garlic, 1 tbsp ají amarillo paste, 1 tsp ground cumin and 1 tsp dried oregano and fry for 1 minute, stirring, until fragrant and the paste darkens slightly.
1 minStep 4: Add 2 carrots, 1 stick celery and the quinoa and stir for 1 minute so the quinoa toasts a little in the oil; it should smell nutty.
1 minStep 5: Pour in 7 ½ cups vegetable stock, add 10 ½ oz potatoes and bring to the boil. Lower the heat and simmer, partly covered, for 15 minutes.
15 minStep 6: Add 3 ½ oz sweetcorn kernels and 3 ½ oz green beans and simmer for 5–7 minutes more. The soup is ready when the quinoa has burst and shows a little white spiral (the germ) and the potato edges are starting to crumble into the broth.
6 minStep 7: Season with 1 tsp salt. The soup thickens as it stands; add a splash of hot water if it gets too thick.
Step 8: Stir in 3 tbsp fresh mint and coriander just before serving so they stay fresh and green, and serve with 1 lime to squeeze over.
Nutrition per serving
- Calories
- 190 kcal
- Protein
- 6 g
- Carbs
- 32 g
- Fat
- 5 g
- Fibre
- 5 g
Nutrition values are estimates.
KrazyBadal
Good to know
- How long does sopa de quinua take?
- About 40 minutes in total: 10 minutes to prepare and 30 minutes to cook.
- How many people does it serve?
- 6 as written. Change the servings above the ingredients and every amount scales to match.
- Is it vegan?
- Yes. It has no meat, fish, dairy or eggs.
- Is it gluten free?
- Yes, as written. Check the labels on stock, sauces and spice mixes, which sometimes contain gluten.
- What can I use instead of onion?
- 2 shallots per onion.
- What can I use instead of garlic?
- ½ tsp garlic paste or ⅛ tsp garlic powder per clove.
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