Peruvian · lunch, dinner
Chupe de Quinua (Peruvian Quinoa and Vegetable Soup)
Video by Sabroso on YouTube · Open on YouTube
- Vegetarian
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Quinoa, broad beans, eggs and fresh cheese give each serve about 19 g of protein and 9 g of fibre, with pumpkin, corn and potato making it a filling vegetarian meal in one pot.
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Ingredients 17
Method
Tap a time to watch that step in the video.
- Heat the oil in a large pot and sauté the onion, then add the garlic and ají panca paste, season with salt and pepper and fry for a few minutes. Add the diced tomato and cook until soft. 0:41
- Pour in 3 litres of water, add the washed quinoa and the huacatay sprig, cover and bring to a boil. 1:17
- Add the pumpkin, remove the huacatay, then add the corn rounds, potatoes, broad beans and peas and simmer until everything is tender, about 20 minutes. Adjust the salt. 1:51
- Stir in the cubed queso fresco, then crack in the eggs and let them cook in the hot soup. 2:22
- Stir in a little chopped huacatay and serve hot. 2:58
Tip. Serves 6 (our estimate). Huacatay can be replaced with a mix of mint and coriander, ají panca paste with a mild red chilli paste, and queso fresco with feta or paneer.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 6
Where the energy comes from one serve
- Net carbs 46%
- Protein 18%
- Fat 36%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 48% of the 48 g of net carbs come from the quinoa. To cut carbs, try cauliflower rice instead, or half and half.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin A High41%
367 µg a serve, mostly from zapallo (63%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Omega-3 High40%
0.6 g a serve, mostly from oil (63%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Selenium High36%
20 µg a serve, mostly from eggs (52%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Magnesium High34%
142 mg a serve, mostly from quinoa (56%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin B6 High34%
0.6 mg a serve, mostly from potatoes (29%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin B12 High33%
0.8 µg a serve, mostly from queso fresco (53%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Folate High32%
127 µg a serve, mostly from quinoa (41%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C High30%
27 mg a serve. An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc High29%
3.2 mg a serve, mostly from quinoa (44%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Iron High23%
4.1 mg a serve, mostly from quinoa (46%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium High20%
960 mg a serve, mostly from potatoes (32%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin E Source19%
2.8 mg a serve, mostly from oil (28%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Calcium Source17%
227 mg a serve, mostly from queso fresco (62%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
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Vitamin K8%
9.7 µg a serve, mostly from oil (33%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin D7%
1.4 µg a serve, mostly from eggs (52%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Sabroso; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.