I just love packing lots of super foods in to the one meal, it makes keeping my family healthy so easy! This Winter I am going to make the most of soups as a meal, as you can pack so much goodness in to them without anyone knowing and it saves me stressing about whether each family member has squeezed enough goodness and nutrition in to their day as I know that recipes like these can have you pretty much covered!
Some super foods this recipe includes are Pumpkin, Sweet Potato, Carrots, Garlic, Ginger, Quinoa, Onion, Cumin and Coconut Oil. This is PACKED with goodness and oh so good on a cold, Winter’s day!
Read on below or click on the link below for a free printable version of this recipe for this SUPERFOOD Soup:
Pumpkin, Sweet Potato, Carrot, Quinoa Soup with Toasted Parmesan Bread.
Preparation Time: 10 Minutes. Cooking Time: 25 Minutes.
Difficulty: Easy. Servings: 4
1kg Butternut pumpkin, peeled, deseeded, coarsely chopped
500g sweet potato, peeled, coarsely chopped
2 carrots peeled and chopped.
30ml (1/8 cup) coconut oil
1 large brown onion, finely chopped
1 tablespoon finely grated fresh ginger
1 tablespoon finely grated fresh garlic
1 tablespoon ground cumin
½ cup of Quinoa
5 cups of vegetable stock
125ml (1/2 cup) water
Toasted Parmesan Flat Bread.
4 pieces of wrap bread/flat bread/pita bread cut in to 8 triangular pieces each.
30 ml of Coconut Oil.
¼ cup of parmesan cheese.
Heat half the oil in a large saucepan over medium-low heat. Add the onion and cook, stirring occasionally, for 5 minutes or until soft. Add the ginger and garlic and cook, stirring, for 2 minutes. Add the pumpkin, sweet potato, carrots and the cumin and cook, stirring, for 2 minutes or until aromatic.
Increase heat to high. Add the stock, water and rinsed quinoa. Bring to the boil. Reduce heat to medium-low. Simmer for 15 minutes or until the pumpkin, carrot and sweet potato are very tender. Set aside to cool slightly. Transfer to the jug of a blender and blend until smooth. Season with salt and pepper.
Meanwhile, preheat oven to 200°C. Combine the remaining oil and parmesan in a small bowl. Place the bread on a large baking tray and brush with the oil mixture. Bake in the oven for 5 minutes or until the bread is crisp.
Ladle the soup among serving bowls. ( You can also top the soup with cream, chives and croutons if desired.)
Serve with the toasted parmesan bread.
Quinoa is an excellent addition to a variety of soups, casseroles, sides, salads, breakfasts, etc.
It acts as a thickener, adds flavour, and provides so much nutritional value that even a simple soup made with quinoa can be the basis for a complete meal. Busy people don’t always have time to be carefully planning their meal plans and how to ensure they are including all of the foods recommended in to their daily diet, so I always LOVE, LOVE, LOVE to find recipes that contain lots of super foods in to the one recipe so that I can bulk a whole lot of goodness all together without compromising on the taste! This way, I save time, my family eat well and I can pat myself on the back for getting my kids to eat well without even knowing it!
Some health advantages of Quinoa are that this wonderful, little seed is rich in complete protein and contains all of the amino acids that are key to good health. Quinoa is a source of iron, fibre, magnesium and lysine, which is an amino acid that boosts cellular repair and aids in the absorption of calcium. It is also gluten and cholesterol free, which is such a bonus and great for those on special diets!
I personally found Quinoa to have quite a strong, bitter taste the first time I ever used it, and was turned off wanting to try it again for quite some time afterwards. However, when I actually read the packet rather on how to best cook it (should have just done THAT the first time!!), rather than how I just threw it in to my soup unwashed, I found that you really do need to take the time to rinse it well to reduce the bitterness.
TOP TIP: Take the time to rinse your Quinoa well; your tastebuds will thank you for it!
How to Cook Quinoa
Here are basic instructions for cooking four side-dish servings of quinoa (1-3/4 cups cooked quinoa). If you want to cook more, simply use the ratio of 1 part quinoa to 2 parts water, adjusting the amount of salt to taste and the pan size as needed. You can add vegetables or whatever seasonings you like to it or add it in to a salad, casserole, soup or lots of side dishes also.
- Rinse the quinoa: Place 3/4 cup quinoa into a fine-mesh strainer. Rinse well under cool running water. Drain well and set quinoa aside for 20 minutes.
- Cook the quinoa: In a medium saucepan bring 1-1/2 cups water to boiling. Add 1/4 teaspoon salt, if desired. Slowly add the rinsed quinoa to the water and return to boiling. Cover the pan, lower the heat to medium-low, and simmer about 15 minutes or until the quinoa is tender.
- Drain (if necessary) and serve: If water remains after the quinoa is done, drain in a fine-mesh strainer. Fluff the quinoa with a fork and serve.