Please think of the trees before you print this page. Vegan.io looks great on mobile devices too!
Viewing this page on an iPad? Rotate the screen to switch to kitchen mode.
We are close to leaving winter behind! There are still some cold days sneaking up on us here and there, though. And we well know cold days ask for warm hearty soups that fill both your belly and your heart with joy. I have the perfect recipe for these days, a delicious Quinoa and Tomato Soup.
This quinoa soup is incredibly easy to make and I really wish I had come up with it way before. I've made it a couple of times this month already and I would say I'm obsessing over it a little bit.
I love it takes only 30 minutes to make and you have quite a bit of soup in your power! Actually, I recommend you use the biggest pot you have in your kitchen to make sure everything fits. And be ready for leftovers, since this quinoa soup is quite filling, you don't really need a big portion.
In my kitchen, we always welcome quinoa soup leftovers. I love having a nice warm bowl of soup randomly during winter days. I think it helps me deal with the cold and also the grey cloudy days that can bring my mood down at times. Warm soup makes those cold days feel a bit more like a novelty.
There's a lot going on in this quinoa soup. We'll use tomato sauce and vegetable broth as a base, but we are throwing a few veggies to make it chunky. Also, we are adding cashew cream so we get a nice creamy consistency and a few spices to make our soup incredibly flavourful.
Among our seasonings, we have nutritional yeast. This ingredient is a true vegan allay. But make sure you always get B12 fortified nutritional yeast. This kind of yeast is widely available, so you shouldn't have an issue finding it.
Nutritional yeast is one of those ingredients that does its magic in the background. It's often overlooked but it adds so many good things to our meals all across the board. It has a nutty savoury flavour and it adds a creamy texture, so it is often used to get a cheesy consistency in many dishes.
Health-wise is where we really want to shine the spotlight on nutritional yeast. First of all, it is a complete protein, which means it has all 9 essential amino acids, basically the building blocks of a healthy diet. It makes it easier for us to get everything we need without having to knit-pick every protein we consume.
Also, nutritional yeast is often fortified with B-vitamins. B12 plays an important role in our health. It keeps our nerve and blood cells healthy. And it helps prevent a certain type of anemia which makes you feel tired and weak. Unfortunately, we can only find B12 naturally in animal products. But to our good fortune, we can still get our daily dose through supplements or fortified food.
So many good things in a bowl of quinoa soup! That might be why I'm obsessing over it so much!
For the soup
For the seasoning
For the cashew cream
Total servings 4
|Amount Per Serving|
|Calories 535||From Fat 188|
|% Daily Value*|
|Total Fat 21g||32.2%|
|Saturated Fat 3g||12.8%|
|Trans Fat 0g|
|Total Carbohydrate 78g||26%|
|Dietry Fiber 17g||68.8%|
|Vitamin K2 0.47µg||0.5%|
|Vitamin A 28.17µg|
|Vitamin B-12 4.87µg||81.2%|
|Vitamin B-6 6.83mg||341.3%|
|Vitamin C 22.98mg||38.3%|
|Vitamin D 27.51IU||6.9%|
|Vitamin D3 0.66µg|
|Vitamin E 7.73mg||25.8%|
|Vitamin K1 177.61µg||222%|
|Folic Acid 0µg|
|Pantothenic acid 1.92mg||19.2%|
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Calories per gram:
Fat 9 • Carbohydrate 4 • Protein 4
Did you make this recipe? Please take a photo, share it on Instagram and tag it with #veganio. We love to see your photos.