Embark on a culinary journey to the heart of Bolivia with our delightful Quinoa Soup recipe. Bolivia, a landlocked South American country, is renowned for its rich cultural heritage and diverse cuisine. One dish that stands out as a symbol of Bolivian culinary excellence is the hearty Quinoa Soup, cherished for its wholesome ingredients and robust flavors.

Quinoa, a superfood native to the Andean region, takes center stage in this nutritious and comforting soup. Packed with protein, fiber, and an array of vitamins and minerals, quinoa not only adds a nutritional punch but also contributes to the soup's unique texture and taste.

Join us as we recreate the authentic Bolivian Quinoa Soup, a beloved staple that embodies the warmth and tradition of Bolivian kitchens. Whether you're seeking a comforting meal for a chilly evening or wanting to explore the vibrant flavors of South America, this recipe is your ticket to a bowl full of Andean comfort and culinary delight.

Ingredients:

• 1 cup quinoa, rinsed and drained
• 1 tablespoon olive oil
• 1 onion, finely chopped
• 2 cloves garlic, minced
• 2 carrots, peeled and diced
• 2 potatoes, peeled and diced
• 1 cup green beans, chopped
• 1 bell pepper, diced (any color)
• 1 cup corn kernels (fresh or frozen)
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 1/2 teaspoon dried oregano
• 6 cups vegetable or chicken broth
• Salt and pepper to taste
• 1 cup diced tomatoes (fresh or canned)
• 1 cup cooked and shredded chicken (optional)
• Fresh cilantro, chopped, for garnish
• Lime wedges for serving

Instructions:

Prepare Quinoa:Rinse the quinoa under cold water to remove any bitterness. Set aside.

Saute Aromatics:In a large soup pot, heat the olive oil over medium heat. Add the chopped onions and garlic, sautéing until they become translucent.

Add Vegetables:Stir in the carrots, potatoes, green beans, bell pepper, and corn. Cook for a few minutes until the vegetables begin to soften.

Seasoning:Sprinkle ground cumin, paprika, and dried oregano over the vegetables. Stir well to evenly coat the vegetables with the spices.

Add Quinoa and Broth:Add the rinsed quinoa to the pot and pour in the vegetable or chicken broth. Bring the mixture to a boil, then reduce the heat to simmer. Season with salt and pepper to taste.

Simmer:Allow the soup to simmer for about 15-20 minutes or until the quinoa and vegetables are tender.

Final Touch:If using, add the diced tomatoes and shredded chicken to the soup. Let it simmer for an additional 5-10 minutes.

Serve:Ladle the hot quinoa soup into bowls. Garnish with chopped cilantro and serve with lime wedges on the side.

Enjoy the heartwarming flavors of Bolivia with this nutritious and delicious Quinoa Soup! Whether you choose to keep it vegetarian or add a protein boost with chicken, this recipe is sure to become a comforting favorite.

Nutritional Values

Nutritional values can vary based on factors like specific brands, cooking methods, and ingredient sizes. However, here's a general estimate of the nutritional values for the ingredients in the Bolivian Quinoa Soup recipe:

Quinoa (1 cup, cooked):

• Calories: 222
• Protein: 8g
• Fat: 4g
• Carbohydrates: 39g
• Fiber: 5g

Benefits: High in protein, fiber, and various vitamins and minerals. Provides sustained energy, supports digestion, and offers essential nutrients like iron and magnesium.

Olive Oil (1 tablespoon):

• Calories: 119
• Fat: 14g
• No significant protein or carbohydrates

Benefits: Healthy monounsaturated fats that support heart health, rich in antioxidants, and may help reduce inflammation in the body.

Onion (1 medium, raw):

• Calories: 46
• Protein: 1g
• Fat: 0g
• Carbohydrates: 11g
• Fiber: 2g

Benefits: Packed with antioxidants, anti-inflammatory properties, and potential immune-boosting effects. They add flavor while contributing to overall health.

Garlic (2 cloves, raw):

• Calories: 8
• Protein: 0g
• Fat: 0g
• Carbohydrates: 2g
• Fiber: 0g

Benefits: Packed with antioxidants, anti-inflammatory properties, and potential immune-boosting effects. They add flavor while contributing to overall health.

Carrots (2 medium, raw):

• Calories: 50
• Protein: 1g
• Fat: 0g
• Carbohydrates: 12g
• Fiber: 4g

Benefits: Excellent source of beta-carotene (vitamin A), which is essential for eye health. Carrots also provide fiber and various antioxidants.

Potatoes (2 medium, raw):

• Calories: 280
• Protein: 6g
• Fat: 0g
• Carbohydrates: 63g
• Fiber: 7g

Benefits: Good source of potassium, vitamin C, and fiber. Potatoes contribute to heart health, support digestion, and provide essential nutrients.

Green Beans (1 cup, raw):

• Calories: 31
• Protein: 2g
• Fat: 0g
• Carbohydrates: 7g
• Fiber: 3g

Benefits: Low in calories and high in vitamins A and C. Green beans offer antioxidants and contribute to overall health and immunity.

Bell Pepper (1 medium, raw):

• Calories: 25
• Protein: 1g
• Fat: 0g
• Carbohydrates: 6g
• Fiber: 2g

Benefits: Rich in vitamin C, antioxidants, and fiber. Bell peppers support skin health, boost the immune system, and may have anti-inflammatory effects.

Corn Kernels (1 cup, cooked):

• Calories: 132
• Protein: 5g
• Fat: 1g
• Carbohydrates: 31g
• Fiber: 4g

Benefits: Contains fiber, vitamins, and minerals. Corn provides energy, supports digestion, and contributes to overall nutrient intake.

Ground Cumin (1 teaspoon):

• Calories: 8
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 0g

Benefits: Contains antioxidants, may aid digestion, and has potential anti-inflammatory properties. Cumin adds flavor while offering health benefits.

Paprika (1 teaspoon):

• Calories: 6
• Protein: 0g
• Fat: 0g
• Carbohydrates: 1g
• Fiber: 1g

Benefits: Source of antioxidants, vitamins, and minerals. Paprika may have anti-inflammatory and digestive benefits.

Dried Oregano (1/2 teaspoon):

• Calories: 2
• Protein: 0g
• Fat: 0g
• Carbohydrates: 0g
• Fiber: 0g

Benefits: Contains antioxidants and may have antimicrobial properties. Oregano adds flavor while potentially supporting immune health.

Vegetable or Chicken Broth (1 cup, homemade):

• Calories: 12 (may vary based on ingredients)
• Protein: 1g
• Fat: 0g
• Carbohydrates: 2g
• Fiber: 0g

Benefits: Provides hydration, contains essential nutrients, and can contribute to overall well-being. Broth may support gut health and immunity.

Diced Tomatoes (1 cup, canned):

• Calories: 32
• Protein: 1g
• Fat: 0g
• Carbohydrates: 7g
• Fiber: 2g

Benefits: Rich in vitamins, minerals, and antioxidants. Tomatoes contribute to heart health and may have anti-cancer properties.

Cooked and Shredded Chicken (1 cup):

• Calories: 231
• Protein: 43g
• Fat: 5g
• Carbohydrates: 0g
• Fiber: 0g

Benefits: Excellent source of protein, essential for muscle health, and provides various vitamins and minerals. Chicken contributes to a balanced and satisfying meal.

Fresh Cilantro (1 tablespoon, chopped):

• Calories: 0
• Protein: 0g
• Fat: 0g
• Carbohydrates: 0g
• Fiber: 0g

Benefits: Rich in vitamins A and K, antioxidants, and may have anti-inflammatory properties. Cilantro adds freshness and potential health benefits.

Lime Wedges (1 medium lime):

• Calories: 20
• Protein: 0g
• Fat: 0g
• Carbohydrates: 7g
• Fiber: 2g

Benefits: High in vitamin C, supports immune health, and adds a refreshing citrus flavor to the soup. Lime wedges enhance both taste and nutrition.

Please note that these values are approximate and can vary based on specific product brands and preparation methods. Adjustments should be made based on your specific dietary needs and preferences.