A Deliciously Tasty Peruvian Quinoa Soup Recipe

Peru is a country that is located along the northern and western parts of South America. The country has a diverse geography that ranges from the Pacific coast to high arid plains to the peaks of the majestic Andes Mountains and the Amazon rainforest’s basin in the east part of the country.

Peru is home to several cultures. Its history includes some of the longest civilization histories that date back to the 10th millennium BC.

The Spanish conquistadors who explored the country learned about Peru’s amazing and impressive variety of superfoods. While potato was taken back during colonial times to Europe, for some reason, quinoa (pronounced – KEEN-wah) was overlooked. That is, until the late 1990s when quinoa became immensely popular worldwide.

Quinoa, whose name is derived from Quechua, a Peruvian indigenous language. The ancient Incas believed quinoa was among the most sacred of food and called it the mother grain or chesiy mama.

Quinoa is technically a pseudo-cereal. Botanically speaking, it’s not a grain; it’s a seed but is eaten the same way as a grain. Quinoa is a flowering plant found in the amaranth family. However, the seeds from quinoa can be used as if they were a type of cereal.

This delicious Peruvian Quinoa Soup recipe, also known as Sopa de Quinua, is a traditional dish of Peru. In addition to being incredibly easy to put together, this soup is packed with protein and rich in flavor. Quinoa is a high-protein food that falls low on the glycemic scale. This means it can fill you up and provide long-lasting energy.

How to Make this Peruvian Quinoa Soup Recipe

Peruvian quinoa soup is budget-friendly and incredibly flavorful. It is also a versatile recipe, so use your imagination and create variations that you or your family will love.

  • Preparation Time – 5 – 10 minutes.
  • Cooking Time – 40 minutes.
  • Total Prep & Cook Time – 45 – 50 minutes.
  • Serves – 4 – 6

The List of Ingredients For Peruvian Quinoa Soup Recipe

The quinoa soup recipe shown below includes a variety of vegetables as well as basic seasonings. But note this versatile recipe would be delicious with peas, onions, green beans, and more.

  • 3 Ounces of Dried Quinoa.
    Pro-tip – There are scores of quinoa types growing throughout the Andes Mountains; however, the white, red, and black versions are the most widely cultivated and, therefore, most widely available. The nutrient-dense ingredients will nourish your mind, body, and spirit!
  • 1 Large Carrot – Chopped.
  • 1 Large Leek – Chopped.
    Pro-tip – Leeks add a sweet bit of onion flavor that often adds incredible depth to soup recipes. If you don’t have/can’t find/don’t like it, you can substitute it with additional chopped onions.
  • 2 Stalks of Celery – Chopped.
  • ¼ Medium White Cabbage – Chopped.
    Pro-tip – Cabbage is a cruciferous vegetable high in glucosinolates, a nutritional element that offers potent antioxidant and anti-inflammatory properties. It also adds body to this Peruvian quinoa soup.
  • 4 – 5 Cups of Water or Chicken Stock.
    Pro-tip – Use water to keep the recipe vegetarian. If you want to use broth, substitute vegetable or mushroom broth to add depth of flavor to the Peruvian Quinoa soup. And this recipe is equally delicious whether you use store-bought or homemade stock.
  • 1 Teaspoon of Garlic – Minced.
  • Salt and Black Pepper to Taste.
  • Cumin to Taste.
    Pro-tip – Cumin is a spice that creates a rich, earthy, and warm tone to the soup.
  • Optional Garnish
    • Fresh Cilantro.
    • Chopped Celery Leaves.
    • Fresh Tomatoes, when in Season.
    • A Sprinkle of Red Pepper Flakes.
    • Roasted Red Peppers and more.

Cooking Directions For Peruvian Quinoa Soup

This Peruvian Quinoa soup recipe is easy to make. If you have one available, it is best to use a Dutch Oven when making this soup. If you happen to have a Dutch Oven made from cast iron, this would be the ideal pan to use.

  • Chop the carrot, leek, and celery into pieces, and set aside.
  • Chop the white cabbage into similar-sized pieces and set aside.
  • Pour the stock or water into a large cooking pot or cast iron Dutch Oven.
  • Bring the soup base to a boil.
  • Add the quinoa and boil for approximately 15 to 20 minutes. This is the time it takes to cook the quinoa. Hint: you will know when the quinoa is fully cooked because the tail attached to the grain has uncurled itself. Add the chopped Carrots, Leeks, Cabbage and minced garlic, and your desired seasonings in the same soup pot where you just boiled the quinoa.
  • Bring the soup base and added vegetables back to a boil and cook the soup until the vegetables are soft. This usually takes an additional 15 minutes.
  • Ladle the soup.
  • Serve the quinoa soup while still steaming hot.
  • Sprinkle some fresh cilantro, celery leaves, or any of the other suggested garnishes.


What is the Nutritional Content of this Deliciously Tasty Peruvian Quinoa Soup?

This tasty and nutritious Peruvian Quinoa soup has 200 calories per serving. In addition, this nutritionally dense soup is low in fat, cholesterol, and sugar. But this warming bowl of quinoa soup is also high in potassium, iron, and fiber, plus several other essential vitamins and minerals.

Can this Peruvian Quinoa Soup Recipe Be Stored in the Refrigerator? Can it be Frozen?

Some people think that this quinoa soup recipe tastes better the next day than the day you made it. So, if you made too much, this delicious quinoa soup can be stored in the refrigerator for up to four days if stored in an airtight container. Use a similar airtight container to store the soup for up to a month.

What are Some Side Dish Serving Suggestions?

When served as a hearty lunch, you can add a:

  • Fresh Salad With a Light Vinaigrette.
  • Savory Muffins.
  • Homemade Pickles.
  • Gourmet Crackers.
  • Artisanal Cheeses.
  • Sourdough Bread.

If you are serving it for dinner and want a larger accompaniment, consider these options

  • Cheesy Vegetarian Antojito
  • Empanadas.
  • Keto Jalapeno Poppers
  • Old School Cheese and Onion Pie
  • Chicken Gruyere Grilled Cheese Sandwich
  • Fajita Tacos
  • Sweet Potato Rice.

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