Sopa de quinua is a comforting quinoa soup enjoyed in Bolivia and across the Andean region, with plenty of regional and family variations. This meatless version simmers quinoa with potatoes, carrots, peas, and herbs in a savory broth for a filling one-pot meal that is straightforward to make at home.
Ingredients
- 1 cup (170 g) dry quinoa
- 1 tablespoon (15 ml) neutral vegetable oil
- 1 medium yellow onion, finely chopped (about 1 cup / 150 g)
- 2 medium carrots, peeled and diced (about 1 cup / 160 g)
- 3 garlic cloves, minced (about 9 g)
- 1 teaspoon (2 g) ground cumin
- 1 teaspoon (1 g) dried oregano
- 8 cups (1.9 L) vegetable broth, preferably low-sodium
- 1 pound (450 g) waxy or all-purpose potatoes, cut into ½-inch (1.25 cm) pieces
- 1 bay leaf
- 1 teaspoon (6 g) fine salt, plus more to taste
- ½ teaspoon (1 g) ground black pepper
- 1 cup (150 g) frozen peas
- ⅓ cup (10 g) chopped fresh cilantro, tender stems included if desired
- 1 tablespoon (15 ml) fresh lemon juice, plus lemon wedges for serving (optional)
Instructions
- Rinse the quinoa. Put the quinoa in a fine-mesh sieve and rinse it under cool running water for about 1 minute, rubbing the grains gently with your fingers. Drain well. This removes surface saponins, which can make quinoa taste bitter. Chop the onion, carrots, potatoes, and garlic before you start cooking so they are ready to add.
- Soften the vegetables. Heat the oil in a large, heavy-bottomed soup pot or Dutch oven over medium heat. Add the onion and carrots and cook for about 6 minutes, stirring occasionally, until the onion is translucent and the carrots begin to soften. They do not need to brown; gentle cooking builds a sweet, savory base without making the soup taste roasted.
- Add the seasonings and broth. Stir in the garlic, cumin, and oregano and cook for 1 minute, just until fragrant. Add the broth, potatoes, bay leaf, salt, and black pepper. Raise the heat and bring the liquid to a steady simmer, which usually takes about 5 minutes. If it reaches a rolling boil first, reduce the heat so the potatoes cook gently.
- Cook the potatoes. Simmer uncovered for 10 minutes, stirring once or twice to keep the potatoes from sticking. At this point they should be starting to soften at the edges but should not yet be fully tender. Cutting them into similar-sized pieces helps them finish at the same time.
- Add the quinoa. Stir in the drained quinoa and return the soup to a gentle simmer. Cook uncovered for 15 minutes, stirring occasionally. The quinoa is ready when its grains are tender and most have unfurled their little spirals; the potatoes should be easy to pierce with a fork. Keep the heat moderate rather than boiling hard, which can break up the potatoes and make the broth cloudy.
- Finish and adjust. Stir in the peas and simmer for 3 minutes, until they are hot and tender. Remove the bay leaf, then take the pot off the heat. Mix in the cilantro and lemon juice, if using. Taste the broth and add salt, pepper, or another squeeze of lemon as needed. Let the soup stand for 2 minutes before ladling; it will thicken slightly as the quinoa settles.
Tips
- Rinse even if the package says it is pre-rinsed. A quick rinse is easy insurance against a bitter or soapy taste. Use a fine-mesh sieve so the small grains do not wash down the drain, and let them drain well so they do not add excess water to the pot.
- Watch the pot near the end. Quinoa keeps absorbing liquid as it cooks and sits. If the soup becomes thicker than you like, stir in hot broth or water a little at a time. If you prefer a stew-like bowl, simmer it for a few extra minutes, stirring so the bottom does not catch.
- Choose the right potato and cut it evenly. Yukon Gold or another all-purpose potato holds its shape while turning creamy at the edges. Russets also work, but they break down more readily and make a thicker soup. Small, even pieces are more important than the exact variety.
- Season in stages. Broth salt levels vary, so begin with the listed amount and taste again after the quinoa and peas are cooked. If using a salted broth, start with ½ teaspoon (3 g) salt and add more at the end. Lemon brightens the flavor but is optional.
Serving Suggestions
Serve the soup hot in deep bowls, with lemon wedges and extra chopped cilantro on the table so everyone can season their portion. A little finely chopped green onion or a spoonful of plain yogurt makes a pleasant topping, although neither is necessary. For a simple meal, add warm crusty bread, rolls, or toasted bread for dipping. A crisp green salad with a lightly acidic dressing balances the soft potatoes and hearty broth.
This pot is filling enough to serve as a main course, especially when the bowls are generous. For a larger spread, offer it as a first course before roasted vegetables, grilled corn, or a simple bean dish. The soup is naturally substantial, so keep accompaniments uncomplicated and avoid adding several heavy sides. If serving a crowd, keep the soup warm over very low heat and provide extra hot broth nearby; quinoa thickens while it waits, and the broth makes it easy to restore a spoonable consistency.
Variations
Bolivian quinoa soups are not made to one single formula. Some versions include meat, other vegetables, or different herbs, while this recipe keeps the focus on quinoa and produce. For a heartier variation, stir in 1½ cups (about 250 g) cooked white beans with the peas. The beans add substance without changing the cooking time; avoid adding them much earlier, since prolonged simmering can make them break apart.
For a deeper vegetable flavor, replace 2 cups (475 ml) of the broth with water and add a small piece of kombu or a few dried mushrooms while the soup simmers, removing them before serving. You can also add 1 cup (150 g) diced pumpkin or winter squash when you add the potatoes; it softens into the broth and gives it a gently sweet note. Chopped spinach can be stirred in with the peas and cooked just until wilted.
If cilantro is not available or is not to your taste, use chopped flat-leaf parsley. It gives a milder, less citrusy finish, so consider keeping the lemon juice. White quinoa is the most neutral choice, but red or tri-color quinoa can be used; the grains may stay firmer and may need a few additional minutes. Check the package guidance and taste for doneness rather than relying only on the clock.
Storage and Reheating
Cool leftovers promptly and refrigerate them within 2 hours of cooking in shallow, covered containers. The soup keeps for 3 to 4 days in the refrigerator. It will become noticeably thicker as the quinoa absorbs broth, which is normal; portion it into containers with enough broth to make reheating easy, or store extra broth separately.
To reheat a serving on the stove, put it in a small saucepan with a splash of water or broth and warm over medium-low heat, stirring often, until steaming throughout. For microwave reheating, cover loosely, heat in short intervals, and stir between intervals so the center warms evenly. Reheat leftovers to 165°F (74°C), as recommended for food safety, and avoid reheating the entire batch repeatedly. If you freeze the soup, use airtight freezer-safe containers and leave a little room for expansion. Freeze for up to 2 months for best texture; thaw overnight in the refrigerator and reheat with extra broth, since the potatoes and quinoa may soften after freezing.
Frequently Asked Questions
Do I have to soak quinoa before making this soup?
No. Rinsing dry quinoa under cool water is enough for this recipe; soaking is not required and can make the grains cook too quickly or become soft before the potatoes are ready. Drain the rinsed quinoa well, then add it directly to the simmering soup at the point specified in the instructions.
Can I use cooked quinoa instead of dry quinoa?
Yes, though the soup will have a different texture and you should add the cooked grains near the end. Omit the dry quinoa step and simmer the potatoes until fully tender, then stir in about 3 cups (555 g) cooked quinoa with the peas and warm everything through for 3 to 5 minutes. Because cooked quinoa does not absorb as much broth during cooking, the finished soup will be a little thinner.
Why did my quinoa soup turn thick?
Quinoa continues to take up liquid after it is cooked, especially while the pot cools or sits in the refrigerator. Stir in hot broth or water until the soup reaches the consistency you prefer. Next time, you can also hold back 1 cup (240 ml) of broth and add it at the end, or keep extra broth ready for reheating.
Can I make the soup ahead?
Yes. You can cook it a day ahead and refrigerate it promptly, then reheat it gently with additional broth. For a texture closer to freshly made, prepare the broth and vegetables through the potato-simmering stage, cool and refrigerate that base, then bring it back to a simmer and cook the rinsed quinoa in it shortly before serving. Do not leave the cooked soup at room temperature for more than 2 hours.
Is this recipe gluten-free?
Quinoa, potatoes, and the other listed ingredients are naturally gluten-free, but packaged vegetable broth can contain ingredients or be processed in ways that matter to people avoiding gluten. Check the broth label and use one marked gluten-free if needed. Also check any optional toppings or accompaniments you plan to serve with the soup.
What can I use if I do not have vegetable broth?
Use chicken broth if it suits your meal, or use water with a little extra onion, garlic, and seasoning for a lighter-tasting soup. If the broth is strongly seasoned or salty, reduce the added salt at first and adjust after cooking. A mild broth lets the quinoa, potatoes, herbs, and cumin remain easy to taste.
Related
- Easy Bolivian Recipes: Sopa de Maní
- Bolivian Salteñas: A Juicy Baked Empanada Recipe
- Bolivian Pumpkin Cake Recipe with Cinnamon and Raisins
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