Tomato Soup with Quinoa
This tomato soup with quinoa is a hormone-friendly, gut healthy and protein packed meal requiring very little effort. Tomatoes and broth simmer with shallots and garlic until the base deepens in flavor. Cooked quinoa not only has protein, it has prebiotic properties that feed gut flora. 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.
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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
How to Make This
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.
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.
Reduce heat to medium. Add the tomatoes, broth and red pepper flakes, cover and simmer 15 minutes, stirring occasionally.
Turn off heat. Using an immersion blender or countertop blender, puree the soup until smooth.
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
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
Tomato Quinoa Soup
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
- Cook the quinoa as the package directs then set aside to cool.
- 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.
- Add the tomatoes and broth and simmer 15 minutes, stirring occasionally.
- Puree the soup until smooth using an immersion or regular blender
- 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
Nutrition Facts
Calories
198Fat (grams)
6 gSat. Fat (grams)
1 gFiber (grams)
6 gNet carbs
26 gSugar (grams)
7 gProtein (grams)
8 gSodium (milligrams)
187 mgCarbs (grams)
31 gCholesterol (grams)
0 mgNutrition 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.
