Best African Quinoa Soup Recipes

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AFRICAN QUINOA SOUP



African Quinoa Soup image

Hearty vegetarian soup with unique flavor. Leave out the jalapeno pepper for a more kid-friendly version. Taste and adjust seasonings if necessary.

Provided by Amber-Rose

Categories     Soups, Stews and Chili Recipes     Soup Recipes

Time 55m

Yield 6

Number Of Ingredients 16

2 tablespoons butter
1 onion, chopped
1 sweet potato, chopped
1 red bell pepper, chopped
2 stalks celery, chopped
2 zucchini, chopped
1 jalapeno pepper, minced
2 cloves garlic, minced
6 cups vegetable stock
½ cup quinoa
1 teaspoon ground cumin
1 teaspoon ground oregano
1 teaspoon salt
1 pinch ground black pepper
1 pinch cayenne pepper
½ cup peanut butter

Steps:

  • Heat butter in pot over medium heat; cook and stir onion, sweet potato, red bell pepper, celery, zucchini, jalapeno pepper, and garlic in the melted butter until vegetables are softened, about 10 minutes.
  • Stir vegetable stock, quinoa, cumin, oregano, salt, black pepper, and cayenne pepper into vegetable mixture; bring to a boil. Reduce heat, cover pot, and simmer soup until quinoa is tender, 10 to 15 minutes. Stir peanut butter into soup and simmer until flavors have blended, about 20 more minutes.

Nutrition Facts : Calories 292 calories, Carbohydrate 29.1 g, Cholesterol 10.2 mg, Fat 16.4 g, Fiber 5.8 g, Protein 10.3 g, SaturatedFat 4.9 g, Sodium 1005.8 mg, Sugar 8.9 g

AFRICAN-INSPIRED QUINOA-PEANUT SOUP



African-Inspired Quinoa-Peanut Soup image

Categories     Peanut     Quinoa     Raw     Simmer

Yield 6 to 8 servings

Number Of Ingredients 17

2 tablespoons olive oil
1 large red onion, chopped
2 to 4 cloves garlic, minced
1 medium red bell pepper, diced
2 celery stalks, diced
1 fresh jalapeño, seeded and minced, or one 4-ounce can chopped mild green chilies
Handful of celery leaves, chopped
1 large sweet potato, peeled and diced
5 cups water with 2 vegetable bouillon cubes, or other stock option (page 9)
2 medium-small zucchini, diced
1 teaspoon ground cumin
1 teaspoon dried oregano
1 teaspoon grated fresh ginger
1/2 cup raw quinoa, rinsed
1/2 cup smooth or chunky natural peanut butter
Salt and freshly ground pepper to taste
Cayenne pepper or dried hot red pepper flakes, to taste

Steps:

  • Heat the oil in a soup pot. Sauté the onion over medium heat until translucent, then add the garlic, bell pepper, and celery. Sauté 10 to 15 minutes, or until the vegetables are golden and softened.
  • Add the remaining ingredients except the last three. Bring to a rapid simmer, then lower the heat. Cover and simmer gently until the quinoa is cooked and the vegetables are tender, about 15 minutes.
  • Add the peanut butter, stirring well to blend in completely, then simmer over very low heat for another 10 minutes, or until the quinoa is puffy and the sweet potato is tender.
  • Season with salt, pepper, and cayenne. If time allows, let the soup stand off the heat for an hour or so. It will thicken as it stands. Just before serving, adjust the consistency with water as needed, then heat through. Adjust the seasonings, then serve.
  • Nutrition Information
  • Per serving:
  • Calories: 242
  • Total fat: 14g
  • Protein: 8g
  • Fiber: 4g
  • Carbohydrate: 24g
  • Cholesterol: 0mg
  • Sodium: 68mg

AFRICAN QUINOA SOUP



AFRICAN QUINOA SOUP image

Categories     Soup/Stew

Number Of Ingredients 15

2 tablespoons butter or oil
1 chopped onion
2 garlic cloves, minced
1 fresh jalapeno, mincedor 1 tablespoon canned diced green chilies, or more to taste (optional)
1 red bell pepper, diced
2 diced celery stalks, with leaves
2 diced zucchini
1 sweet potato, diced
1 t ground cumin
1 t dried oregano
6 cups vegetable stock (or water)
1/2 cup quinoa, rinsed & drained (I like the red quinoa best, it makes it look pretty!)
freshly ground black pepper, to taste
a dash of cayenne pepper *optional
1/2 cup peanut butter, no honey or sugar (almond butter works equally as well if you're dealing with peanut allergies)

Steps:

  • Wear rubber gloves to prepare fresh jalapeno pepper. In a large heavy-bottomed soup pot, melt butter over medium-high heat. When butter is hot and bubbly, add onion, garlic, jalapeno pepper/chiles, bell pepper, celery, zucchini, sweet potato, cumin and oregano. Saute 10 -15 minutes, or until vegetables are softened. Add stock, quinoa, black pepper and cayenne pepper. Bring to a boil, reduce heat and cover. Simmer until quinoa is cooked and vegetables are tender, about 10 to 15 minutes. Add peanut butter, using a wooden spoon to blend in completely, and simmer another 20 minutes. Taste, and adjust seasonings. I find that the quinoa really ends up cooking and unfurling in the peanut butter stage, and sometimes I will add more peanut butter for creamyness. When you refrigerate the leftovers and go to reheat, it will be VERY thick & pasty, and you'll need to add some water to thin it out to your liking.

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African quinoa soup recipes take the traditional African soup and adds a healthy and nutrient-dense twist with the addition of quinoa. Quinoa is a grain-like seed that is packed with protein, fiber, vitamins, and minerals, making it a popular ingredient in vegetarian and vegan dishes. African cuisine is rich and diverse, and quinoa soup recipes reflect this with a wide range of flavors and spices.

Health Benefits of Quinoa

Adding quinoa to African soups not only changes up the flavor but also adds numerous health benefits. Quinoa is a complete protein, containing all nine essential amino acids that the body needs to function properly. It is also high in fiber, which can help regulate digestion and lower cholesterol levels. Quinoa is rich in nutrients like iron, magnesium, and vitamins B and E, which can help boost overall health and wellbeing.

Flavorful African Quinoa Soup Recipes

There are many different variations of African quinoa soup recipes, each with unique flavors and ingredients. Some popular recipes include:
West African Peanut Quinoa Soup
This recipe combines the flavors of traditional West African peanut soup with quinoa. The soup is made with peanut butter, vegetable broth, onion, garlic, ginger, sweet potato, tomato, and spices like cumin and coriander. The quinoa adds a nutty flavor and a protein boost to the soup.
North African Chickpea Quinoa Soup
This soup uses chickpeas, also known as garbanzo beans, as the main protein source. The quinoa is cooked with the chickpeas in a tomato-based broth with spices like cumin, smoked paprika, and harissa for a spicy kick. The soup is topped with fresh herbs like cilantro or parsley and a drizzle of lemon juice for added freshness.
East African Sweet Potato and Quinoa Soup
This recipe blends the flavors of East African cuisine with quinoa and sweet potato. The soup is made with a coconut milk base, adding a creamy texture and a hint of sweetness. The quinoa is cooked with diced sweet potato, onion, garlic, ginger, and spices like cardamom and cinnamon. The result is a flavorful soup that is both sweet and savory.

Conclusion

African quinoa soup recipes are a delicious and healthy way to enjoy traditional African cuisine with the added benefits of quinoa. Whether you prefer a spicy soup with chickpeas or a sweet and savory soup with sweet potato, there is a quinoa soup recipe for everyone. Try out different recipes and experiment with your own flavors and spices to create your perfect African quinoa soup.

Valuable Tips When Making African Quinoa Soup Recipes

African quinoa soup recipes are a great addition to your meal plan. They are packed with nutrients, filling, and easy to make. However, making a delicious quinoa soup can be a bit challenging for some people. Here are some valuable tips that will help you make the best African quinoa soup recipes that will warm your stomach and tantalize your taste buds.
Choose the Right Quinoa
When it comes to making African quinoa soup recipes, the type of quinoa you choose matters. There are three main types of quinoa- white, red, and black. While all three of these types work well in soups, each one has a slightly different texture and flavor. - Red quinoa: This type of quinoa has a nutty flavor and a slightly crunchy texture. It works well in soups that require ingredients with a bit of texture. - White quinoa: White quinoa has a light, fluffy texture and mild flavor. It works well in soups that have a lot of vegetables or spices. - Black quinoa: This type of quinoa has an earthy flavor and a slightly chewy texture. It works well in soups that are creamy or have a lot of liquid. Choose the type of quinoa that fits your soup recipe and cooking style.
Measure Accurately
Accurate measurement is critical when making African quinoa soup recipes. Improperly measuring the ingredients can affect the texture and flavor of the soup. Use measuring cups or a kitchen scale to get the right amount of ingredients.
Soak the Quinoa
Soaking the quinoa before cooking it can significantly improve the texture and flavor of the soup. Soaking helps to remove the bitter saponin coating that naturally occurs on the quinoa seeds. To soak the quinoa, rinse it thoroughly in a fine-mesh strainer and then place it in a bowl of water. Allow it to soak for at least 15 minutes, and then rinse it again before using it in the soup.
Use Homemade Broth
Using homemade broth is one of the best ways to add flavor and nutrition to African quinoa soup recipes. Homemade broth contains more nutrients and is lower in sodium than store-bought broth. Plus, it allows you to control the flavor and seasoning of the soup. You can make broth from chicken, beef, or vegetable scraps.
Choose Vegetables Carefully
While almost any vegetable can be used in African quinoa soup recipes, some work better than others. Choose vegetables that complement each other and the overall flavor of the soup. Popular vegetables used in African quinoa soup recipes include carrots, onions, tomatoes, sweet potatoes, and kale.
Add Spices
Spices are an essential ingredient in African quinoa soup recipes. They add flavor and depth to the soup. Most African quinoa soup recipes include a combination of spices such as cumin, coriander, paprika, and chili powder. Experiment with different spice combinations until you find the perfect balance for your taste.
Don't Overcook the Quinoa
One of the most common mistakes people make when making African quinoa soup recipes is overcooking the quinoa. Overcooked quinoa can become mushy and lose its texture. To avoid this, add the quinoa to the soup towards the end of the cooking process. Most quinoa varieties will be fully cooked in about 15 minutes, so add it to the soup 15 to 20 minutes before the soup is done.
Garnish with Fresh Herbs
Fresh herbs are a great way to add a burst of flavor and color to African quinoa soup recipes. Popular herbs used in African cuisine include cilantro, parsley, and mint. Garnish your soup with a handful of fresh herbs just before serving.

Conclusion

In conclusion, African quinoa soup recipes are a perfect addition to your meal plan. With the right ingredients and techniques, you can create a delicious, healthy soup that will warm you up on a cold day. Utilize these tips, and enjoy a perfect bowl of African quinoa soup that is sure to tantalize your taste buds.

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