Fresh Tomato and Black Quinoa Soup

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Preparation info

  • Difficulty

    Easy

  • Serves

    4

Appears in

The Quinoa Cookbook

The Quinoa Cookbook

By Penny Doyle

Published 2013

  • About

This lovely spicy soup is brimming with nutrients: heart-healthy antioxidants like lycopene and beta carotene, and vitamin C, together with low-GI lentils and quinoa. Harissa is a hot, deeply flavoured African paste made from red pepper, chilli, garlic, paprika, coriander, cumin and rose petals. It packs a punch, so use less of it if you wish.

Ingredients

  • 30 ml/2 tbsp vegetable oil
  • 1 medium onion, roughly chopped
  • 3 cloves garlic, crushed
  • 10 ml/2 tsp harissa (chilli sauce)
  • 12 plum tomatoes (about 675 g/ lb), roughly chopped
  • 175 g/6 oz/1 cup black quinoa
  • 175 g/6 oz/¾ cup red lentils
  • 30 ml/2 tbsp sun-dried tomatoes, roughly chopped
  • 1.75 litres/3 pints/ cups vegetable stock
  • salt and ground black pepper

To serve

  • 5 ml/1 tsp harissa
  • 30 ml/2 tbsp natural (plain) yogurt
  • 1 sun-dried tomato, finely chopped
  • warmed crusty bread

Method

  1. Heat the oil in a large pan, then add the chopped onion and garlic. Cook for 2-3 minutes on a medium heat, stirring, until softened.
  2. Stir the harissa into the onions, then add the chopped tomatoes and cook for a further 5 minutes on a lower heat to release the aromatic flavours from the harissa into the vegetables.
  3. Add the quinoa, lentils, sun-dried tomatoes and stock, then bring to the boil. Lower the heat, cover, and simmer for 12-14 minutes, until the quinoa is soft to bite and the lentils are tender. Season to taste with salt and pepper and add a little more harissa if you wish.
  4. In a small bowl, swirl together, but don’t completely mix, the yogurt and harissa for serving.
  5. Pour the soup into four warmed bowls and top with a spoonful of the harissa yogurt. Sprinkle a few chopped sun-dried tomatoes on top and serve with warmed crusty bread.

Nutritional Information: Gluten free with GF free stock Energy 257kcal/1084kJ; Protein 11g; Carbohydrate 41g, of which sugars 12g; Fat 7g, of which saturates 1g; Cholesterol 0mg; Calcium 150mg; Fibre 6g; Sodium 583mg.