Preparation time is 15minutes
Cook time is 20minutes
Total time is 35minutes
Serve is for 6 people
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Difficulty level: 3 out of 4
16 Ingredients
Number of servings
6
- 2 cup gluten-free reduced-salt vegetable stock
- 1/2teaspoons curry powder
- 1teaspoons mustard seeds
- 400grams crunch combo sprouts
- 1 red capsicum, chopped
- 1 red chilli, seeds removed, finely chopped
- 2teaspoons ginger, finely grated
- 1 onion, finely chopped
- 500grams ripe tomatoes, chopped
- 1 cup coriander leaves, plus extra to serve
- 1teaspoons fennel seeds
- 1/2teaspoons ground turmeric
- 1/2 cup Macro white quinoa
- 1/4 cup plain yoghurt, to serve
- 1tablespoons rice bran oil
- 2 cloves garlic, crushed
Nutrition per serving
995kJ / 238Cal
995 Kilojoules or 238 Calories
11% of daily energy intake*
Protein
11.4grams
Fat
6.2grams
Carbs
30.2grams
Sugars
5.7grams
Quantities above are a guide only. *Percentage daily energy intake is based on an average adult diet of 8700 kJ.
Method
Step 1 of 3
Heat oil in a large heavy-based saucepan over medium heat. Cook fennel and mustard seeds for 1 minute or until they start to pop. Add onion, garlic, ginger, chilli, turmeric and curry powder. Cook for 5 minutes or until onion is tender. Add sprouts and quinoa, and stir for 1 minute to coat with spice.
Step 2 of 3
Stir in tomato, capsicum, stock and 2 cups water. Bring to the boil, reduce heat to medium-low and simmer for 12 minutes or until sprouts are tender. Stir in coriander and season to taste.
Step 3 of 3
To serve soup, scatter over extra coriander and top with yoghurt.
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