Sopa de Quinoa - Peruvian Quinoa Soup Recipe

Ingredients

• 85 g (3 ounces)dried quinoa
• 1 largecarrot
• 1 largeleek
• 2celery stalks
• ¼ mediumwhite cabbage
• 950–1,180 ml (4–5 cups)water or chicken stock
• 1 teaspoonminced garlic
• to tastesalt, black pepper and cumin
• to tastefresh coriander or celery leaves, chopped (optional, for decoration)

Instructions

1. 1

   Chop the vegetables

   Cut the carrot, leek and celery into pieces and set them aside.

2. 2

   Chop the cabbage

   Cut the cabbage into pieces and set it aside.

3. 3

   Cook the quinoa

   Pour the water or stock into a large cooking pot and bring it to the boil. Add the quinoa and boil for 15–20 minutes, until the small tails on the seeds have unfurled.

4. 4

   Add vegetables

   Add the prepared vegetables, garlic, salt, black pepper and cumin to the pot with the quinoa.

5. 5

   Simmer until soft

   Bring the soup back to the boil, then cook for about 15 minutes, until the vegetables are soft.

6. 6

   Serve the soup

   Serve piping hot, topped with chopped fresh coriander or celery leaves if using.

What is Peruvian quinoa soup?

Known as sopa de quinoa, this is a comforting Peruvian soup built around quinoa and vegetables in a broth. Quinoa has long been grown in the Andean region, where it is a familiar ingredient in everyday cooking.

This version keeps the preparation straightforward: the quinoa cooks first, then the vegetables simmer in the same pot. That gives the soup a simple, hearty character without adding extra cooking stages.

Nutrition and macros by portion

The nutrition label shows one serving as written: 200 calories, 10g protein, 30g carbs, 4g fat.

Quinoa and the vegetables provide most of the carbohydrates, while quinoa also contributes some protein. The broth and any added salt influence the seasoning, and the listed ingredients contain little added fat; serve with bread or another side if you want a more filling plate.

Choosing the broth and quinoa

Quinoa: Use dried quinoa as listed, and watch for the little tails to unfurl as a sign it is cooked. The recipe does not specify rinsing, so follow the pack guidance if your quinoa calls for it.

Broth: Water keeps the flavour light, while chicken stock gives the soup a fuller savoury base. Either works with the vegetables and seasonings.

Prep the vegetables evenly

Carrot, leek and celery: Cut them into similarly sized pieces so they soften at roughly the same pace. Chop the cabbage separately and keep it ready to add with the other vegetables.

Garlic and seasoning: Add the minced garlic with the vegetables, then season with salt, black pepper and cumin to taste. Start modestly, especially if you are using salted stock.

Watch for the right texture

Quinoa: After 15–20 minutes of boiling, look for the seed tails to open out. This visual cue is more helpful than relying on the clock alone.

Vegetables: Simmer them for about 15 minutes, checking that they are soft before serving. The recipe gives no need to blend the soup, so expect a clear broth with distinct pieces.

Keep the timing simple

The quinoa cooks in the pot before the vegetables are added, and the vegetables then cook in that same broth. Have the chopped ingredients ready beforehand so they can go in promptly once the quinoa is done.

Cooking times can vary slightly with the size of the vegetable pieces and the heat of the hob. Use the stated times as a guide and check the quinoa and vegetables for tenderness.

Serving ideas

Finish each bowl with chopped fresh coriander or celery leaves for a fresh garnish. Serve the soup hot as a starter or light lunch.

For a more substantial meal, pair it with bread or another simple side. If using chicken stock, check its seasoning before adding much extra salt.

Recipe notes & tips

• Chop the vegetables before starting to cook the quinoa.
• Use the quinoa’s unfurled tails as a visual cue that it is cooked.
• Choose water for a lighter-tasting broth or chicken stock for more savoury depth.
• If using salted stock, taste before adding extra salt.
• Add the optional chopped leaves just before serving.

Variations

• Use vegetable stock: Choose it instead of chicken stock for a meat-free broth.
• Adjust the cumin: Add it sparingly at first, then season further to taste.
• Change the garnish: Use chopped celery leaves instead of fresh coriander.
• Choose a lighter broth: Cook the soup with water rather than stock.
• Vary the pepper: Add black pepper gradually to suit your preferred seasoning.

Common mistakes to avoid

• Uneven vegetable pieces: Cut them to a similar size so they soften at a comparable pace.
• Guessing quinoa doneness: Look for the small tails to unfurl rather than relying only on the timer.
• Overcooking the vegetables: Check them after about 15 minutes and stop when they are soft.
• Adding too much salt early: Salted chicken stock can already season the broth, so taste before adding more.
• Adding garnish too soon: Sprinkle on the fresh leaves when serving to keep them bright.

How to store

Cool leftover soup promptly and store it in a covered container in the fridge for up to 3 days. Reheat gently in a saucepan until piping hot, adding a splash of water if it has thickened.

Frequently asked questions