Tomato-quinoa soup with herbs
Time to make: 35 mins
( Hands-on time: 15 mins )
Total cost: $ 13.47 / $ 3.37 per serve
(at time of publication)
Nutrition Info.(per serve)
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
1/4 cup finely shredded fresh basil
3 1/2 cups boiling water
1/3 cup (60g) quinoa
1 teaspoon finely shredded fresh mint
1 tablespoon finely shredded fresh flat-leaf parsley
8 slices wholegrain bread, toasted
Total fat 4g
Saturated fat 1g
Dietary fibre 8g
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.
Make it gluten free: Check stock is gluten-free and use gluten-free bread.
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