HEALTH: Roasted Red Pepper Soup with Quinoa Salsa

I have been cooking with quinoa lately and I have to say, it’s fantastic! If you did not know by now, quinoa is an “ancient grain” that is highly appreciated for its nutritional value, as its protein content is quite high. Quinoa is actually a closer relative of leafy green vegetables like spinach and swiss chard, and unlike wheat or rice (which are low in lysine), quinoa contains a balanced set of essential amino acids, making this “superfood” a complete protein source. It is also gluten-free, high in magnesium, and high in iron. What’s not to like about that?

I think this recipe is to die for. A flavourful and hearty soup with all of the right textures perfect for Winter. Not to mention easy to make.

Roasted Red Pepper Soup with Quinoa Salsa


  • 2 tablespoons extra-virgin olive oil
  • 1 onion, chopped
  • 2 cloves garlic, sliced
  • Pinch of red-pepper flakes
  • 4 red bell peppers, roasted and quartered
  • 3 cups low-sodium chicken stock
  • Coarse salt
  • 1 cup cooked quinoa
  • 1/4 small red onion, diced
  • 1 avocado, diced
  • 2 tablespoons freshly chopped cilantro
  • Lime wedges, for serving
  • (Optional) 1/2c skim milk to add creaminess


  1. Heat oil in a medium saucepan over medium heat. Add onion, garlic, and red-pepper flakes and cook until tender, 6 to 8 minutes. Add roasted peppers, (skim milk), and stock. Bring to a boil; reduce heat and simmer, 10 minutes. Let cool slightly, then puree in a blender until smooth. Season with salt.
  2. In a small bowl, mix together quinoa, red onion, avocado, and cilantro. Season with salt. To serve, ladle soup into bowls, top with quinoa salsa, and squeeze with lime.

Recipe and photo adapted from


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