Bolivian Peanut Quinoa Soup

 

Bolivian Peanut Quinoa Soup is a delicious and nutritious dish that combines the flavors of peanuts, quinoa, and various vegetables. This soup is packed with essential nutrients and offers several health benefits. To make Bolivian Peanut Quinoa Soup, you’ll need ingredients like olive oil, onion, garlic, carrots, sweet potato, red bell pepper, peas, quinoa, vegetable broth or reduced-sodium chicken broth, capsicum, hot sauce, peanut butter, cumin, water, salt, and pepper.

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This soup begins by sautéing onions and garlic in olive oil until they become soft and fragrant. Then, carrots, sweet potatoes, red bell peppers, peas, and capsicum are added to the pot. These vegetables add color, texture, and a variety of vitamins and minerals. Next, quinoa is added along with vegetable broth or reduced-sodium chicken broth. Quinoa is a nutrient-rich grain that is high in protein, fiber, and various vitamins and minerals. It adds a nutty flavor and a satisfying texture to the soup.

To enhance the flavor, hot sauce, peanut butter, and cumin are added to the soup. Peanut butter not only adds a creamy and rich taste but also contributes healthy fats and protein. Cumin adds a warm and earthy flavor. The soup is then simmered until all the ingredients are cooked and flavors are well combined. Finally, salt and pepper are added to taste.

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Bolivian Peanut Quinoa Soup is not only delicious but also offers several health benefits. It is a good source of protein, fiber, and essential vitamins and minerals. The combination of ingredients provides a balanced and nutritious meal option. The soup is also suitable for vegetarians and can be easily customized by adding or substituting different vegetables according to personal preference.

Bolivian Peanut Quinoa Soup is a flavorful and nutritious dish that combines the goodness of peanuts, quinoa, and vegetables. It offers a range of health benefits and is a versatile recipe that can be enjoyed as a filling meal.

 

How To Make Our Bolivian Peanut Quinoa Soup

Ingredients (8 Servings)

1 tbsp olive oil
1 onion, chopped
3 cloves of garlic, minced
1 cup sliced carrots
1 cup sweet potato, diced
½ cup chopped red bell pepper
1/3 cup peas
1/2 cup quinoa
6 cups vegetable broth or reduced-sodium chicken broth
1 capsicum, sliced
1 tablespoon hot sauce, such as Tabasco
1/3 cup peanut butter, smooth
1 tbsp hot sauce
1 tsp cumin
2 cups water
Salt & pepper, to taste

Instructions

1. Heat the olive oil in a large pot over medium heat.

a. Pour the olive oil into the pot and ensure it is evenly spread.
b. Place the pot on the stovetop burner and turn the heat to medium.

2. Add the chopped onion to the pot and sauté until translucent.

a. Place the chopped onion in the pot.
b. Stir the onion continuously as it cooks.
c. Continue cooking until the onion turns translucent.

3. Stir in the minced garlic and cook for an additional minute.

a. Add the minced garlic to the pot.
b. Mix the garlic well with the onion.
c. Cook for about a minute until the garlic becomes aromatic.

4. Add the sliced carrots, diced sweet potato, chopped red bell pepper, and peas to the pot.

a. Place the sliced carrots into the pot.
b. Add the diced sweet potato to the pot.
c. Mix in the chopped red bell pepper.
d. Finally, add the peas to the pot.

5. Cook the vegetables for about 5 minutes, stirring occasionally.

a. Stir the vegetables every now and then to prevent sticking.
b. Allow the vegetables to cook for approximately 5 minutes.

6. Rinse the quinoa under cold water and add it to the pot.

a. Place the quinoa in a fine-mesh sieve.
b. Rinse the quinoa thoroughly under cold running water.
c. Add the rinsed quinoa to the pot.

7. Pour in the vegetable broth or reduced-sodium chicken broth, sliced capsicum, hot sauce, peanut butter, cumin, and water.

a. Slowly pour the vegetable broth or reduced-sodium chicken broth into the pot.
b. Add the sliced capsicum to the pot.
c. Stir in the hot sauce.
d. Incorporate the smooth peanut butter.
e. Sprinkle the cumin into the pot.
f. Finally, pour in the water.

8. Bring the soup to a boil, then reduce the heat and let it simmer for about 20 minutes.

a. Increase the heat to high and wait for the soup to start boiling.
b. Once it reaches a boil, reduce the heat to low.
c. Allow the soup to simmer for approximately 20 minutes.

9. Season the soup with salt and pepper to taste.

a. Sprinkle a small amount of salt into the pot.
b. Add a pinch of pepper to the pot.
c. Taste the soup and adjust the seasoning if necessary.

10. Serve the Bolivian Peanut Quinoa Soup hot and enjoy!

a. Ladle the soup into bowls.
b. Serve it while it’s still hot for maximum enjoyment.

Prep Time: 15 minutes

Cooking Time: 30 minutes

Pots, Pan and Cooking Equipment Needed for the Bolivian Peanut Quinoa Soup

Large pot
Fine-mesh sieve
Stovetop burner
Ladle
Cutting board
Knife
Stirring spoon
Measuring spoons
Measuring cup

Best Way to Store Leftovers From the the Bolivian Peanut Quinoa Soup

a. Allow the soup to cool down to room temperature.
b. Transfer the leftover soup into an airtight container.
c. Make sure the container is refrigerator-safe.
d. Seal the container tightly to prevent air from entering.
e. Store the leftovers in the refrigerator for up to 3-4 days.

Tips and Tricks For Easier Creation

Use pre-chopped vegetables for quicker preparation.
Rinse the quinoa thoroughly to remove any bitter taste.
Adjust the spice level by adding more or less hot sauce.
Customize the recipe by adding other vegetables or legumes.
Garnish the soup with fresh cilantro or chopped peanuts for added flavor and texture.
Make a double batch and freeze individual portions for future meals.
Use smooth peanut butter for a creamy and smooth consistency.

Side Dishes and Desserts For the the Bolivian Peanut Quinoa Soup

How To Serve the Bolivian Peanut Quinoa Soup

Dietary Substitution For the Bolivian Peanut Quinoa Soup

a. Crusty bread or dinner rolls
b. Mixed green salad with a tangy vinaigrette
c. Avocado and tomato salad
d. Steamed or roasted vegetables, such as broccoli or Brussels sprouts
e. Quinoa-stuffed bell peppers
f. Grilled chicken or tofu skewers
g. Cornbread muffins

How To Serve the Bolivian Peanut Quinoa Soup

a. Ladle the hot soup into bowls.
b. Garnish with a sprinkle of fresh cilantro or chopped peanuts.
c. Serve with a slice of crusty bread or dinner rolls on the side.
d. Accompany the soup with a side salad or steamed vegetables.
e. Enjoy the soup while it’s still hot for the best flavor.
f. Store any leftover soup according to the storage instructions provided above.

Dietary Substitution For the Bolivian Peanut Quinoa Soup

1. Vegan Options:

a. Use vegetable broth instead of chicken broth
b. Replace honey with maple syrup as a sweetener
c. Substitute almond butter for peanut butter
d. Use tamari or soy sauce instead of hot sauce in the Bolivian Peanut Quinoa Soup Recipe
e. Replace butter with olive oil for sautéing
f. Use plant-based hot sauce, such as Sriracha, instead of Tabasco
g. Swap cow’s milk with almond milk as a dairy alternative

2. Gluten-Free Options: For the Bolivian Peanut Quinoa Soup Recipe

a. Ensure the vegetable broth is gluten-free
b. Use gluten-free tamari or soy sauce instead of hot sauce
c. Replace regular quinoa with certified gluten-free quinoa
d. Choose a gluten-free hot sauce, such as a homemade version
e. Use gluten-free vegetable broth powder instead of store-bought broth
f. Substitute gluten-free pasta or rice for quinoa
g. Replace regular hot sauce with a gluten-free chili paste

3. Vegetarian Options:

a. Use vegetable broth instead of chicken broth
b. Replace chicken broth powder with vegetable broth powder
c. Substitute almond butter for peanut butter
d. Use tamari or soy sauce instead of hot sauce
e. Replace butter with olive oil for sautéing the Bolivian Peanut Quinoa Soup Recipe
f. Use vegetable hot sauce, such as green chili sauce, instead of Tabasco
g. Swap cow’s milk with almond milk as a dairy alternative

4. Mediterranean Diet Options: For the Bolivian Peanut Quinoa Soup Recipe

a. Use extra virgin olive oil instead of regular olive oil
b. Replace peanut butter with tahini (sesame paste)
c. Add a handful of chopped Kalamata olives for extra flavor
d. Use vegetable broth instead of chicken broth
e. Add a sprinkle of dried oregano or basil for Mediterranean flair
f. Use roasted red bell pepper strips instead of fresh bell pepper
g. Add a squeeze of lemon juice for a tangy twist

5. Keto Diet Options:

a. Use avocado oil instead of olive oil
b. Replace quinoa with cauliflower rice
c. Substitute almond butter for peanut butter
d. Use a keto-friendly hot sauce, such as a sugar-free buffalo sauce
e. Replace sweet potato with cauliflower florets in the Bolivian Peanut Quinoa Soup Recipe
f. Use bone broth instead of vegetable or chicken broth
g. Add chopped kale or spinach for added nutrients and texture

6. Heart Healthy Diet Options: For the Bolivian Peanut Quinoa Soup Recipe

a. Use extra virgin olive oil instead of regular olive oil
b. Replace peanut butter with almond butter
c. Use low-sodium vegetable broth instead of regular vegetable broth
d. Substitute tamari or low-sodium soy sauce for hot sauce
e. Add chopped celery for extra crunch and heart-healthy fiber
f. Use roasted red bell pepper strips instead of fresh bell pepper
g. Replace regular quinoa with red quinoa for added antioxidants

7. Paleo Options:

a. Use avocado oil instead of olive oil
b. Replace quinoa with cauliflower rice
c. Substitute almond butter for peanut butter
d. Use a paleo-friendly hot sauce, such as a sugar-free chili paste
e. Replace sweet potato with butternut squash or pumpkin
f. Use bone broth instead of vegetable or chicken broth preparing the Bolivian Peanut Quinoa Soup Recipe
g. Add chopped kale or spinach for added nutrients and texture

8. Low Carb Options: For the Bolivian Peanut Quinoa Soup Recipe

a. Use avocado oil instead of olive oil
b. Replace quinoa with cauliflower rice
c. Substitute almond butter for peanut butter
d. Use a low-carb hot sauce, such as a sugar-free buffalo sauce
e. Replace sweet potato with zucchini or yellow squash
f. Use bone broth instead of vegetable or chicken broth
g. Add sliced mushrooms for extra flavor and low-carb content

9. Whole 30 Options:

a. Use ghee instead of olive oil
b. Replace quinoa with cauliflower rice
c. Substitute almond butter for peanut butter
d. Use a Whole30-compliant hot sauce, such as a homemade version
e. Replace sweet potato with butternut squash or pumpkin
f. Use homemade bone broth instead of store-bought broth for the Bolivian Peanut Quinoa Soup Recipe
g. Add chopped kale or spinach for added nutrients and texture

10. Weight Watchers Options: For the Bolivian Peanut Quinoa Soup Recipe

a. Use nonstick cooking spray instead of olive oil
b. Replace regular quinoa with quinoa made from 0 SmartPoints® foods
c. Substitute powdered peanut butter for peanut butter to reduce SmartPoints®
d. Use a low-point hot sauce, such as a homemade version
e. Replace sweet potato with butternut squash or zucchini to reduce SmartPoints®
f. Use low-sodium vegetable broth instead of regular vegetable broth
g. Add shredded cabbage for bulk and low SmartPoints® value

11. Low Fat Options:

a. Use nonstick cooking spray instead of olive oil
b. Replace peanut butter with powdered peanut butter
c. Use low-fat vegetable broth instead of regular vegetable broth
d. Substitute tamari or low-sodium soy sauce for hot sauce
e. Add chopped celery for extra crunch and low-fat content to the Bolivian Peanut Quinoa Soup Recipe
f. Use roasted red bell pepper strips instead of fresh bell pepper
g. Replace regular quinoa with millet for a lower fat alternative

12. Vegetable Variations: For the Bolivian Peanut Quinoa Soup Recipe

a. Replace onion with leek for a milder flavor
b. Use shallots instead of onion for a more delicate taste
c. Substitute garlic with roasted garlic for a sweeter and nuttier flavor
d. Replace carrots with sliced celery for a different texture and taste
e. Use parsnips instead of sweet potato for a unique twist
f. Add sliced zucchini or yellow squash for extra vegetables
g. Incorporate chopped fresh tomatoes for a vibrant and juicy addition

Please note that the given substitutions are general suggestions, and individual dietary needs and preferences may vary. It’s always recommended to check labels, choose quality ingredients, and consult with a healthcare professional or registered dietitian for personalized advice.

 

FAQ About the Bolivian Peanut Quinoa Soup

What is the recipe for Bolivian Peanut Quinoa Soup?
Bolivian Peanut Quinoa Soup Recipe includes ingredients such as olive oil, onion, garlic, carrots, sweet potato, red bell pepper, peas, quinoa, vegetable or chicken broth, capsicum, hot sauce, peanut butter, cumin, water, salt, and pepper.

Is Bolivian Peanut Quinoa Soup suitable for vegans?
Yes, Bolivian Peanut Quinoa Soup Recipe can be made vegan-friendly by using vegetable broth instead of chicken broth, maple syrup instead of honey, almond butter instead of peanut butter, plant-based hot sauce, and almond milk as a dairy alternative.

Can Bolivian Peanut Quinoa Soup be made gluten-free?
Absolutely! Bolivian Peanut Quinoa Soup Recipe can be made gluten-free by ensuring that the vegetable or chicken broth used is gluten-free, using gluten-free tamari or soy sauce instead of hot sauce, and opting for certified gluten-free quinoa.

Are there any vegetarian options for Bolivian Peanut Quinoa Soup?
Yes, there are vegetarian options for Bolivian Peanut Quinoa Soup Recipe. You can substitute vegetable broth for chicken broth, almond butter for peanut butter, tamari or soy sauce for hot sauce, and use almond milk instead of cow’s milk.

Can Bolivian Peanut Quinoa Soup fit into a keto diet?
With some modifications, Bolivian Peanut Quinoa Soup can be adjusted for a keto diet. Suggestions include using avocado oil instead of olive oil, replacing quinoa with cauliflower rice, substituting almond butter for peanut butter, using a keto-friendly hot sauce, replacing sweet potato with low-carb vegetables like zucchini, using bone broth instead of vegetable or chicken broth, and adding leafy greens for added nutrients.

Final Thoughts

Bolivian Peanut Quinoa Soup Recipe is a delicious and nutritious dish that brings together the rich flavors of peanuts, quinoa, and a variety of vegetables. The combination of ingredients creates a hearty and satisfying soup that can be enjoyed as a main course or a comforting appetizer.

This recipe showcases the versatility of quinoa, a protein-packed grain that adds a pleasant texture to the soup. The sweet and creamy notes of peanut butter bring depth to the dish, while the medley of vegetables like carrots, sweet potatoes, and bell peppers provide a colorful and flavorful balance.

One of the great things about Bolivian Peanut Quinoa Soup is its adaptability to different dietary preferences and needs. It can easily be modified to suit vegan, gluten-free, and vegetarian diets by using vegetable broth, gluten-free tamari or soy sauce, and almond butter as substitutes. The soup can also be customized by adding or substituting vegetables based on personal preference.

From a health perspective, this soup is a powerhouse of nutrients. Quinoa offers a complete protein source, while the vegetables provide a range of vitamins, minerals, and fiber. The use of peanut butter adds healthy fats and additional protein. It’s a wholesome and satisfying option for those seeking a nutrient-dense meal.

In conclusion, Bolivian Peanut Quinoa Soup Recipe is a flavorful and versatile dish that can be enjoyed by everyone. Its combination of ingredients offers a delightful blend of flavors and textures, while its nutritional profile makes it a nourishing choice. Whether you’re looking for a vegan-friendly option, gluten-free alternative, or simply a tasty and wholesome meal, this soup is sure to satisfy your cravings and provide a nourishing experience.