February 28, 2012

Quinoa, Kidney Bean and Vegetable Medley Soup

During this Lenten season I plan to experiment with some healthy yet tasty vegetarian dishes and for the past few days, I have been trying to garner some time to try this particular soup recipe out. I hope you too find this soup both satisfying and enjoyable!! 

1 - Onion, chopped 
8 - Garlic cloves 
4 Tsp - Tomato Paste (Refer Notes) 
1 - Potato 
1 - Carrot 
1/2 Cup - Corn kernels 
14 - Baby Portobello Mushrooms 
1 - Green Zucchini, cubed 
1/2 Cup - Cooked Quinoa 
1 Can / 15.5 oz / 440 gm - Red Kidney Beans 
1/2 Tsp - Dried Thyme 
1 Tsp - Dried Parsley 
3 Cups - Water or Vegetable stock 
Pepper to taste 
2 Tbsp - Sour Cream 

Serves 4 

  • Heat some oil in a pan and add the Onions, Garlic
  • Saute until the Onions are Golden-brown
  • Add the Tomato paste
  • Add Potato, Carrots and saute for 5 minutes
  • Mix in Corn, Mushrooms, Zucchini, Quinoa and Kidney beans. 
  • Add 3 cups of water or vegetable stock
  • Stir in the dried Parsley and Thyme
  • Season with salt and pepper
  • Bring the soup to a boil and cook until the vegetables are done.
  • Take off from heat and add Sour Cream.

Notes and Tips
  • Tomato paste is a thick paste made by cooking tomatoes for several hours to reduce moisture, straining them to remove the seeds and skin, and cooking them again to reduce them to a thick, rich concentrate. In contrast, tomato purée which consists of tomatoes that have been boiled briefly and strained, is a liquid with a consistency between crushed tomatoes and tomato paste. This is available in all grocery stores
  • You can add cooked diced chicken
  • You can add water or any stock of your preference 


  1. Love the vibrant colours in the picture,gorgeous bowl of soup.

  2. Quinoa veggie soup! gosh super healthy and filling with beans n veggies.. yum! would come over next time u make it... i'm lazy to prepare!!

  3. Thanks Sherryl...you are welcome anytime :)

  4. Chechs, what is Malayalam name for Quinoa?

  5. I am not sure of the malayalam name of Quinoa


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Thanks a bunch,


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