Just back from my recent trip to Peru, I can whole heartedly certify that it is a very vegetarian friendly country. Potatoes, quinoa, rice, corn and avocados are everyday staples in Peru. There is also an abundance of exotic fruits that will bowl you over and keep you happy. One of my favorite Peruvian dishes was ‘Sopa de Quinua’ or Quinoa Soup. Though I love Quinoa and make it quite often, I never thought to make a soup out of it till I visited Peru.
In the Andean region of South America where Quinoa has been grown for thousands of years, this soup is a staple in every household. When we were visiting Cusco which is at an elevation of almost 3400 m above sea level, we were encouraged to have Quinoa soup. While the body is getting used to rarified oxygen levels due to higher elevation, quinoa soup was recommended for its nutritive value and easy digestibility.
Quinoa, a grain like seed is a complete protein, unlike rice or beans. It is also gluten free. It is the best source for a plant based protein and being high in fiber and iron it should have a place in every vegetarian kitchen. In Peru, in the most basic form of the soup, Quinoa is cooked with potatoes, onions and garlic in lard or oil and flavored with native oregano and annatto seeds. Whatever vegetables or greens are at hand are added to the soup. The soups I had ranged from a clear pale yellow soup to a thick creamy one, chock full of vegetables and greens. It was served with a local chili sauce, Aji Amarillo, made with a fruity yellow pepper native to this region.
Recreating it at home, the vegetable I added were potatoes carrots and peas, for the greens I added rainbow chard and beet greens. I skipped the garlic because I don’t like it. This soup is rustic and hearty and very mild tasting in keeping with the simple way they make it in Peru. I stirred in my new favorite Peruvian discovery, the Aji sauce, for a more robust taste.
Sopa de Quinoa or Quinoa Soup
1 tablespoon light olive oil and some extra for the greens
1 cup finely chopped white onions
1 cup peeled and diced potatoes
1/ 4 cup diced carrots, both carrots and potatoes diced into 1/4 inch cubes
1/4 cup washed and rinsed quinoa
1/2 teaspoon dried Mexican oregano [or any herb of your choice]
Salt and pepper to taste
2- 2 and 1/2 cups water
1/4 cup frozen peas
1 cup of chopped swiss chard + beet greens
1 tablespoon Aji Amariilo sauce [or any hot sauce of you choice]
1 tablespoon chopped cilantro
Optional accompaniments. Avocado slices, freshly prepared pepper condiment and Queso Fresco or similar type of crumbled fresh cheese.
Preparation
Warm oil in a soup pot set over medium heat. Add the onions and sauté for a couple of minutes. If using garlic add it now.
Add the potatoes and carrots and stir till well coated with oil. Cook for a couple of minutes.
Add the un cooked quinoa, oregano, salt and pepper. Stir to incorporate.
Add the water and let it come to a boil. Add the peas.
Reduce the soup to a simmer put a lid on the pot and cook for about ten-twelve minutes till the vegetables are cooked al dente. The quinoa will be done as well.
Meanwhile stir fry the greens for a minute and add to the finished soup.
Add the Aji sauce or the hot sauce of your choice and chopped cilantro. Check for seasoning.
Serve with accompaniments of avocado, fresh pepper condiment and crumbled cheese.
To make a fresh pepper condiment; Chop yellow or orange pepper very finely [as the Peruvian pepper is not available here] add a glug of oil and vinegar and season with salt, pepper and some dried oregano.
Hope you enjoy this nourishing soup which is probably also well balanced in terms of protein and carb values.
- Food Notes
- Jars of Aji Amarillo sauce are available in Latin stores or Latin sections of some grocery stores. In the Washington Metro Area it is available at Shoppers Food Warehouse.
Thanks for dropping by,
Best, S.
10 comments
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February 6, 2012 at 3:21 pm
Karin @yum and more
Sounds lovely and nourishing Sandhya, just right for these cold winter days. I am not fond of quinoa but I will try this soup it looks like it could convince me.
Hugs
Karin
February 6, 2012 at 4:03 pm
vegetarianirvana
A lot of people have a problem with the texture of Quinoa. Funnily enough you overlook it in the soup. And I know you’ll throw a lot of fun stuff in the soup and make it over the top and to die for.Hugs, S.
February 6, 2012 at 8:21 pm
Meatless Monday: Quinoa stirfry with broccoli, mango, cashews and spicy garlic sauce « I Used to be Fat(ter)
[…] Sopa de Quinua or Quinoa Soup (vegetarianirvana.wordpress.com) […]
February 7, 2012 at 12:00 am
Anita Menon
Anything staple in vegetarian is right up my alley. Beautiful, hearty soup. never considered Peru to be a vacation destination. I am going to google and find out just how amazing it must be with such wonderful food that you mention in your post.
February 7, 2012 at 12:18 am
vegetarianirvana
Anita, it is my most favorite country so far, so many things to see[Machu Picchu, Amazon Jungle and other historical stuff and Lima is such a cool city] and people are so wonderful.
February 7, 2012 at 10:19 pm
Gosia
Your trip sounds and looks amazing. And, oh, the food, you bring to us. The quinoa soup will be made promptly in this household. I agree, never thought of making quinoa into soup, but this soup will make for a very happy, healthy, and beautiful meal. Thank you for the recipe.
February 24, 2013 at 3:37 pm
Cultural Foods Night: Peruvian - Kristin Willard, RDKristin Willard, RD
[…] (corn), carrots, onion, and queso fresco cheese tossed in a light vinaigrette. Lastly, I made a quinoa soup consisting of quinoa, potatoes, carrots, garlic, swiss chard, and peas. Quinoa is a type of whole […]
April 6, 2013 at 7:37 pm
Heidi Terrio
I just got back from Peru and wanted the recipe for the Quinoa soup which became one of my favorite meal additions. My vacation there was amazing! The food was great, the people so friendly, and the Inca ruins in Cusco, the Sacred Valley and on Machu Picchu reveal a rich culture of hard work and determination. The first introduction to this soup was from the beautiful Amantani Island family whose house we stayed in on Lake Titicaca. Thank you for your recipe!
April 6, 2013 at 8:35 pm
vegetarianirvana
Hi Heidi
Peru is by far one of my favorite countries so far visited. And the people there made the experience that much more special.
October 29, 2014 at 7:22 pm
Recipe: Sopa de Quinoa | Wholesome Harvest
[…] it is as a soup I will definitely be adding this to my arsenal. The recipe below, courtesy of Vegetarian Nirvana, can be used as a guideline since really any vegetable and spice of your choosing would be […]