Tomato Soup with Quinoa

This tomato soup with quinoa is a hormone-friendly, protein packed meal requiring very little effort. Tomatoes and broth simmer with shallots and garlic until the base deepens in flavor. Cooked quinoa packs in the protein and pumpkin seeds and sliced scallions bring texture while sneaking in some vitamins and minerals that perimenopausal bodies crave. This is my adult-ed version of the famous canned tomato and rice soup I ate for lunch when I was as a kid.

Simple, hormone-friendly recipes are just one part of what I do here at Finding My Fierce. If you’re a woman over 40 and want to learn about rebel wellness, feral confidence, perimenopause and reducing overwhelm, start here

Ingredients:

(see printable recipe card down below)

SERVINGS: 4 | Start to finish: 25 minutes

• ½ cup (85 g) dried quinoa, or 1 package pre-cooked quinoa

• 1 cup (240 ml) water, omit if using pre-packaged quinoa

• 1 tbsp (15 ml) olive oil

• 1 medium shallot (30 g), chopped, or ¼ cup (38 g) chopped onion

• 1 clove garlic, chopped

• 1 can (794 g / 28 oz) tomatoes

• 1 cup (240 ml) low-sodium chicken or vegetable broth

• ⅛ tsp (0.25 g) red pepper flakes, or more to taste

• ¼ cup (35 g) pumpkin seeds (pepitas)

• 3 tbsp (18 g) fresh scallions, snipped

Directions To Make This

1. In a small saucepan, add the water, cover and bring to a boil. Reduce the heat to low, add the quinoa, cover and cook 15 minutes or until quinoa is soft and water is absorbed. Remove from heat and set aside.

2. While the quinoa cooks: In soup pot or Dutch oven over medium-high heat, heat the oil. Add the shallot and garlic; cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes.

3. Reduce heat to medium. Add the tomatoes, broth and red pepper flakes, cover and simmer 15 minutes, stirring occasionally.

4. Turn off heat. Using an immersion blender or countertop blender, puree the soup until smooth.

5. Serve warm or room temp topped with quinoa, pumpkin seeds and scallions.

Storage and Reheat

Store in air-tight containers in the fridge up to 4 days. Reheat on the stove in a pot over medium heat or reheat in the microwave.

Real Talk: Quinoa

Quinoa is one of the only plant foods that contains all nine essential amino acids, which makes it categorically different from rice, oats, or other grains that show up in vegetarian cooking. For perimenopausal women managing IR on a plant-forward diet, adequate complete protein is one of the harder nutritional targets to hit without animal products.

Before You Go

This recipe came out of the same place where I write the rest of this blog: in a vintage RV parked in the woods next to a river, where I write about rebel wellness, fierce confidence, simple living and hormone friendly meals for women over 40 in perimenopause and menopause. If you’re interested to learn more about these topics, read my story  or start here .

If this made meal time a little easier, leave a comment below or a review on the recipe card. Tell me what you swapped or what you added.

Melissa

Recipe adapted from Good Housekeeping Cookbook

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Tomato Quinoa Soup

Servings: 6

Author: Melissa

Packed with juicy tomatoes, protein-rich quinoa and a medley of spices, this not-so-basic tomato soup not only satisfies your taste buds but also fuels your body with nutrients.

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Ingredients

• 1 cup quinoa
• 1 tablespoon olive oil
• 2 medium shallots, chopped or ¼ cup chopped onions
• 2 cloves garlic, chopped
• 2 cans (28 ounces each) tomatoes
• 2 cups low sodium chicken or vegetable broth
• ¼ cup pumpkin seeds (pepitas)
• 3 tablespoons snipped fresh scallions (green onions) or 1 tablespoon chives
• ½ teaspoon red pepper flakes, optional

Instructions

1. Cook the quinoa as the package directs then set aside to cool.
2. In a Dutch oven over medium-high heat, heat the oil. Add the shallots and garlic. Cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes, stirring occasionally.
3. Add the tomatoes and broth and simmer 15 minutes, stirring occasionally.
4. Puree the soup until smooth using an immersion or regular blender
5. In a medium bowl, combine the cooked quinoa, pepitas, chives, and crushed red pepper. Serve the soup topped with the quinoa mixture.

Notes

Adapted from Good Housekeeping Cookbook

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Nutrition Facts

Calories

198

Fat (grams)

6 g

Sat. Fat (grams)

1 g

Fiber (grams)

6 g

Net carbs

26 g

Sugar (grams)

7 g

Protein (grams)

8 g

Sodium (milligrams)

187 mg

Carbs (grams)

31 g

Cholesterol (grams)

0 mg

Nutrition info provided as a courtesy and basic guideline.  The accuracy of the nutritional information for any recipe on this site is not guaranteed. View disclaimer.

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tomato soup, quinoa, DASH, Mediterranean, soup, heart healthy, gluten-free, lunch, meatless, plant based, vegan, vegetarian

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