Plant Based Meals

Creamy Broccoli Soup with Crispy Quinoa

SOUP

  • 1 tbs olive oil

  • 1 medium leek, thinly sliced

  • 2 sticks celery, finely chopped

  • 2 cloves garlic, crushed

  • 1 large head broccoli, cut into florets

  • 2 medium courgettes, coarsely chopped

  • 1 large potato, peeled, coarsely chopped

  • 2 1/4 cups vegetable stock (preferably salt reduced)

  • 2 3/4 cups filtered water

  • 1/3 cup coconut yogurt

 

CRISPY QUINOA

  • 1/2 cup white quinoa, rinsed

  • 2 tbs olive oil

  • 2 tbs sunflower seeds

  • 2 tbs coarsely chopped roasted almonds

  • 1 tsp chilli flakes

  • 2 cloves garlic, crushed

  • 2 tbs finely chopped parsley

 

Heat oil in large heavy based saucepan over medium-high heat.  Add leek and celery.  Cook stirring for 3 minutes until softened.  Add garlic and for 1 minute until fragrant.

 

Add broccoli, courgette, potato, stock and water to the pan.  Bring to boil, then reduce heat to low-medium.  Simmer for 10 minutes until vegetables are tender.  Remove soup from heat.  Cool slightly.

 

Crispy Quinoa.  Cook quinoa according to packet instructions.  Drain well.  Heat oil in a medium frying pan over medium heat.  Add quinoa, sunflower seeds, almonds and chilli flakes.  Cook, stirring for 10 minutes or until quinoa browns lightly.  Add garlic and parsley,  Cook, stirring for 1 minute until fragrant.  Transfer to a plate to cool - it will crisp as it cools.

 

Blend or process soup until smooth.  Season. 

 

Divide soup among four bowls, top each with 1 tbs coconut yoghurt and season with pepper.  Sprinkle with crispy quinoa and serve with toast.  Serves 4. 

 

Quinoa is know as a ‘Superfood’, becoming more popular in recent years.  It is originally from South America, known as an ‘ancient grain’, but in actual fact, it is not a grain, quinoa is a seed.  One of the many benefits of quinoa is that it is gluten free, rich in protein, dietary fibre, B vitamins, and dietary minerals in amounts greater than many other grains.   

 

Quinoa is a versatile food that you can prepare as a breakfast cereal by cooking the quinoa in plant based milk or water.  Stir in diced fresh fruit, cinnamon, and a tablespoon of nuts.  Delicious!