Free Healthy Recipe - Quinoa, Amaranth, Roasted Tomato, and Red Capsicum Soup

Dairy free, Gluten free, Low fat, Low GI, Low sugar

Amaranth is a nutritional powerhouse that has enjoyed a resurgence in popularity over the past 20 years. Its seeds may be tiny, but they are healthful, protein-rich, and naturally gluten-free.
Recipe courtesy of nutritionist Catherine Saxelby.

230 grams tomato, whole ripe
1 medium capsicum, red
1 onion - brown large, brown
2 celery sticks
1 tsp fennel, seeds, toasted
4 cups stock- vegetable, salt reduced
60 grams quinoa, red
70 grams amaranth, grain
1 cup water
sea salt to taste
peppercorns black, to taste
parsley flat leaf, to taste
olive oil to drizzle

Preheat the oven to 350F (180C). Line a flat baking tray with kitchen baking paper.
Cut the tomatoes in half, and place them onto the baking tray. Quarter and deseed the bell pepper (capsicum), and place the pieces onto the tray. Bake for 1 hour or until the bell pepper is soft, turning the vegetables once during cooking. When the vegetables are ready, remove them from the oven. Place the bell pepper pieces into a plastic bag to cool (this will allow them to sweat a little, which makes it easier to remove the skin), before taking off the skin. Place the tomato and bell pepper flesh into a blender jug and mix until smooth.

Finely chop the onion and celery. Heat the olive oil in a large saucepan over medium heat, and add the onion, celery, and fennel seeds. Reduce the heat to low, and cook the mixture for 10 minutes, stirring occasionally. Add the pureed tomato and bell pepper, as well as the vegetable stock. Cover and bring the soup to the boil over medium-high heat. Add the quinoa and amaranth, and cook the soup for 40-50 minutes or until the grains are tender. If the soup begins to thicken too much, add extra water 4 fl oz/120 ml at a time. Season with salt and pepper to taste. Serve the soup topped with parsley as well as a drizzle of extra virgin olive oil.

Tip: To toast the fennel seeds, preheat a small frying pan over medium-high heat. Add the seeds, and cook for 2-3 minutes or until they are fragrant and lightly browned.

Makes 6 servings

Scale recipe to serves

Prep Time: 20 mins
Cooking Time: 120 mins
Ready in: 140 mins

Suitable for:
Dinner, Lunch, Side Dish, Soup
See also:
Chicken and Lentil Soup
Amaranth & Sunflower Loaf
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Nutritional Information - Per Serve
Kj 601 kj
Calories 144 kcal
Fat 4 g
Saturated Fat 1 g
Total Carbohydrate 20 g
Total Protein 5 g
Fibre 3 g

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