Makes: 6
Ready in: 40
Ingredients
For the Main
- 100g quinoa
- 300g tinned sweetcorn
- 2 carrots – diced
- 2 yellow pepper – diced
- 1 brown onion – diced
- 200g potatoes – diced
- 2 stalks celery – diced (optional)
- 4 garlic cloves – crushed
- 1.8L low salt vegetable stock
- 1tsp cumin
- 2tsp smoked paprika
- 1tsp dried thyme
- 1/2tsp chilli flakes
- 1 lime juiced
- 2tbsp extra virgin olive oil
- Sea salt & black pepper
- 15g nutritional yeast (optional)
Nutrition
% of RDI
Calories
281 kcal
14
Fat
7g
1
Saturated Fat
1g
5
Carbs
48g
16
Fibre
7g
25
Sugar
8g
N/A
Added Sugar
0g
0
Protein
10g
20
Sodium
189mg
8
Calcium
57mg
5
Iron
4mg
29
Vitamin D
0UI
0
Magnesium
77mg
18
The % RDI is the recommended daily intake for an adult consuming ap-prox. 2000 calories/day. You may need to adjust serving sizes depending on your individual health goals.
Introduction
This is a delicious dish that combines the natural sweetness of corn with nutrient dense ingredients which are fantastic for gut health. All whilst providing you with a warm, comforting meal that can be enjoyed at home or taken to work for lunch.
Method
Step 1. Prepare vegetables according to ingredients list
Step 2. In a medium saucepan over a medium heat cook the onions, pepper, carrots and celery in the olive oil
Step 3. Once softened add spices, thyme and garlic – cook for a minute or so to bring out the flavour
Step 4. Add quinoa, half the sweetcorn, potatoes, nutritional yeast (if using) and stock and cook for 15 minutes
Step 5. Using a stick blender, pulse until smooth and then add the rest of the sweetcorn
Step 6. Finish with a squeeze of fresh lime. Enjoy!
Chef Gino's Top Tip Shredded chicken or cooked shrimp are a great way to add protein to this soup. It is also very nice with hot sauce if you like things spicy.
