Name: Sopa de quinua — Andean quinoa and vegetable soup
Prep time: 15 min
Cook time: 35 min
Total time: 50 min
Cuisine: Peruvian cuisine
Ingredients: 140 g dry white quinua — thoroughly rinsed and drained; 240 g potato — peeled, 2 cm cubes; 140 g carrot — small dice; 180 g pumpkin or zapallo squash — 2 cm cubes; 100 g green peas — fresh or thawed; 100 g shelled fresh broad beans — skins removed if tough; 100 g red onion — finely diced; 8 g garlic — minced; 15 ml vegetable oil — for the base; 1400 ml water — fresh drinking water; 5 g fine salt — for soup; 2 g dried oregano — rubbed; 12 g fresh coriander — chopped

Sopa de quinua — Andean quinoa and vegetable soup

Yield 4 substantial bowls

Prep 15 minutes

Cook 35 minutes

Passive 0 minutes

Total 50 minutes

Ingredients ↓

Overview

Sopa de quinua — Andean quinoa and vegetable soup

Sopa de quinua is a flexible family of Andean soups built around the small grain. Potato and vegetables are common companions; other local versions add meat, eggs or dairy. This bowl focuses on a light vegetable broth with quinoa as the main thickening ingredient.

Quinua is the Peruvian Spanish spelling of quinoa. Rinsing the grain removes any remaining bitter surface compounds if the package has not been pre-washed. The small white spiral appearing around tender grains is a useful readiness cue, although tasting the grain is still the final texture check.

Potatoes and squash soften at different rates. The potatoes must keep enough shape to give structure, while the squash can thicken the broth slightly. Peas and broad beans go in later so they retain their colour and do not disintegrate during the quinoa simmer.

Ingredients

Soup

140 g dry white quinua — thoroughly rinsed and drained
240 g potato — peeled, 2 cm cubes
140 g carrot — small dice
180 g pumpkin or zapallo squash — 2 cm cubes
100 g green peas — fresh or thawed
100 g shelled fresh broad beans — skins removed if tough
100 g red onion — finely diced
8 g garlic — minced
15 ml vegetable oil — for the base
1400 ml water — fresh drinking water
5 g fine salt — for soup
2 g dried oregano — rubbed
12 g fresh coriander — chopped

Method

Rinse the quinoa.Rinse 140 g dry quinua in a fine mesh strainer under cold running water until no visible foam remains; drain thoroughly. Time: 4 minutes. Readiness: The draining water looks clear and the grains no longer feel soapy.
Sweat the aromatics.Warm 15 ml oil in a soup pot. Cook onion and garlic 6 minutes over medium heat without burning. Time: 6 minutes. Readiness: The onion softens and becomes lightly translucent.
Simmer quinoa and firm vegetables.Add 1400 ml water, washed quinoa, potato, carrot and 5 g salt. Simmer gently 20 minutes. Time: 20 minutes. Readiness: Quinoa shows a small pale spiral and potato cubes are nearly tender.
Add the remaining vegetables.Stir in squash, peas and broad beans. Continue simmering 9 minutes and test a potato cube and broad bean. Time: 9 minutes. Readiness: Potato yields easily, beans are tender and squash softens into the broth at the edges.
Season the finish.Rub the oregano between your palms, mix it into the soup with chopped coriander and turn off the heat. Time: 3 minutes. Readiness: The soup smells of herbs, with grains distributed evenly instead of clumping.

Practical

Practical guidance

Quinoa continues absorbing broth after the pot leaves the heat. Serve relatively soon for a light soup; a rest makes the bowl thicker. Stir gently to keep the potato pieces intact. Cool the vegetable soup in shallow containers and refrigerate within 2 hours at 4 °C or below for up to 3–4 days. Reheat to 74 °C.

Substitutions and effects

Beef or chicken stock: Changes the meat-free classification and the taste; not a one-for-one vegetarian substitute.

Control points

Quinoa tastes bitterThe grains were insufficiently washed; rinse in a fine mesh sieve before cooking.
Soup is very thickThe grain and potato absorbed liquid as they cooled; reheat gently and adjust only with extra hot drinking water if a thinner texture is wanted.

Nutrition per serving

Serving size1 of 4 bowls
Calories290 kcal
Carbohydrate49.6 g
Protein10.1 g
Fat6.2 g
Fibre8.3 g
Sodium528 mg

Allergens and food safety

No major regulated allergens inherent to the listed plain ingredients. Check spice and processed food labels for cross-contact when relevant. Wash produce and quinoa using clean water; chill cooked soup promptly. Refrigerate leftovers at 4 °C or colder within 2 hours and heat to 74 °C before eating.

Closing

Result: Washed quinoa simmers with potato, carrot, squash, peas and broad beans in a gently seasoned Peruvian vegetable broth.
Key control: Potatoes and squash soften at different rates.