Broccoli & lemon soup with quinoa & feta
Experience the vibrant flavors of a nutritious Broccoli & Lemon Soup with Quinoa & Feta. This wholesome recipe features quinoa, fresh vegetables, and fragrant spearmint, all simmered in chicken gravy and finished with a zesty lemon touch. Topped with creamy feta, it's a perfect blend of healthy and delicious!
- 30 Jun 2024
- Cook time 20 min
- Prep time 10 min
- 4 Servings
- 12 Ingredients
Broccoli & lemon soup with quinoa & feta is a delightful, nutrient-packed recipe that combines the earthy flavors of broccoli and quinoa with the zesty kick of lemon. This soup is perfect for a cozy dinner, offering a harmonious blend of textures and tastes. It's both comforting and invigorating, making it a great choice for any season.
Ingredients:
Instructions:
- Rinse 1/3 cup of quinoa under cold water.
- In a small saucepan, combine the quinoa and 1 cup of water.
- Bring it to a boil over medium heat, then reduce the heat to low, cover, and simmer for 15 minutes or until the water is fully absorbed.
- Remove from heat and let it sit, covered, for 5 minutes, then fluff with a fork.
- Dice 1 onion finely.
- Mince 2 garlic cloves.
- Peel and chop 2 potatoes into small cubes.
- Cut 16 oz of broccoli into florets.
- In a large pot, heat a little oil over medium heat.
- Add the diced onions and sauté until they become translucent, about 5 minutes.
- Add the minced garlic and cook for another minute until fragrant.
- Add the chopped potatoes and broccoli florets to the pot.
- Pour 4 cups of chicken gravy into the pot.
- Bring the mixture to a boil, then reduce the heat to a simmer and let it cook for about 15-20 minutes, until the potatoes and broccoli are tender.
- Once the vegetables are cooked, use an immersion blender to purée the soup until smooth. Alternatively, you can blend the soup in batches using a countertop blender.
- Stir in 3 cups of fresh spinach and let it wilt in the hot soup.
- Add 1/2 cup of chopped spearmint leaves.
- Add 2 tablespoons of lemon juice and 2 tablespoons of lemon zest, stirring well to combine.
- Taste and adjust seasoning with salt and pepper as needed.
- Serve the soup in bowls, generously topping each portion with a spoonful of cooked quinoa.
- Sprinkle crumbled feta cheese (2 tablespoons) over each bowl.
- Serve the Broccoli & Lemon Soup with Quinoa & Feta hot, garnished with additional lemon zest and spearmint if desired. Enjoy!
Tips:
- Rinse the quinoa thoroughly before cooking to remove the natural coating called saponin, which can make it taste bitter.
- For a smoother texture, you can blend the soup before adding the quinoa and spinach.
- Add the lemon juice and zest towards the end of cooking to preserve their fresh, zesty flavor.
- If you prefer a creamier soup, you can add a splash of milk or a dollop of Greek yogurt before serving.
- Garnish the soup with extra feta and a few mint leaves for an extra burst of flavor and a beautiful presentation.
This Broccoli & lemon soup with quinoa & feta is a wholesome dish that's not only delicious but also rich in nutrients. The combination of fresh vegetables, protein-rich quinoa, and tangy lemon makes it a satisfying meal. Whether you're looking to eat healthier or simply enjoy a new soup recipe, this dish is sure to become a favorite. Serve it hot and enjoy the vibrant, fresh flavors with every spoonful.
| Nutrition Facts | |
|---|---|
| Serving Size | 590 grams |
| Energy | |
| Calories 280kcal | 11% |
| Protein | |
| Protein 9g | 6% |
| Carbohydrates | |
| Carbohydrates 44g | 13% |
| Fiber 7g | 18% |
| Sugar 6g | 6% |
| Fat | |
| Fat 8g | 9% |
| Saturated 2.42g | 8% |
| Cholesterol 16mg | - |
| Vitamins | |
| Vitamin A 90ug | 10% |
| Choline 55mg | 10% |
| Vitamin B1 0.29mg | 24% |
| Vitamin B2 0.41mg | 31% |
| Vitamin B3 2.68mg | 17% |
| Vitamin B6 0.74mg | 43% |
| Vitamin B9 140ug | 34% |
| Vitamin B12 0.13ug | 5% |
| Vitamin C 130mg | 149% |
| Vitamin E 0.98mg | 7% |
| Vitamin K 230ug | 190% |
| Minerals | |
| Calcium, Ca 150mg | 12% |
| Copper, Cu 0.29mg | 0% |
| Iron, Fe 2.48mg | 23% |
| Magnesium, Mg 90mg | 22% |
| Phosphorus, P 250mg | 20% |
| Potassium, K 1130mg | 33% |
| Selenium, Se 4.82ug | 9% |
| Sodium, Na 940mg | 63% |
| Zinc, Zn 1.55mg | 14% |
| Water | |
| Water 500g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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