Moroccan quinoa and vegetable soup

Author: Dixie Elliott - Home Economist, Recipe Developer

Photographer: André Martin

Save to favs/meal planning

See favs

Serves: 4

Time to make: 45 mins

Ingredients

More weights & measures

1 tablespoon olive oil

1 onion, finely chopped

2 large carrots, peeled, diced

1 tablespoon Moroccan seasoning

2 cups salt-reduced vegetable stock

7 cups water

1 cup quinoa, rinsed

2 medium courgettezucchiniXszucchini, summer squashX, diced

1 large head (or 2 small) broccoli, cut in florets

390g can chickpeagarbanzoXsgarbanzosX in spring water, drained, rinsed

⅓ cup reduced-fat Greek-style yoghurt

¼ cup fresh flat-leaf parsley, roughly chopped (optional)

$AVER recipes were costed at $5 or below at the time of publication. We are mindful that seasonal and regional availability and price fluctuations occur - click here for healthy shopping tips for greater savings.

Instructions

Stay Awake

1 Heat oil in a large, deep saucepan over a medium heat. Add onion and carrots. Cook for 8 minutes, or until tender. Stir in seasoning. Cook for 1 minute. Add stock, water, and quinoa. Bring to the boil. Reduce to simmer and cook for 25 minutes, or until quinoa is tender.

2 Add courgettes, broccoli and chickpeas. Simmer for 3 minutes, or until vegetables are tender. Serve with a dollop of yoghurt and a sprinkle of parsley.

Variations

Make it gluten free: Check seasoning, stock and yoghurt are gluten free.

HFG tip

Quinoa is a gluten-free, low-GI grain that is high in protein and fibre. Use as a substitute for couscous in other meals. Available from the health food section of supermarkets and health food stores.

Nutrition Info (per serve)

Calories 415cal

Kilojoules 1740kJ

Protein 23g

Total fat 10g

–Saturated fat 2g

Carbohydrates 50g

–Sugars 14g

Dietary fibre 16g

Sodium 470mg

Calcium 190mg

Iron 8mg

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.

Save to favs/meal planning

See favs PRINT