Peruvian Corn and Quinoa Soup - Conscious Cooking
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Soups/ Vegan

Peruvian Corn and Quinoa Soup

This corn and quinoa soup reminds me my trip to Peru which I absolutely adored. I visited so many beautiful places including of course Lima, Sacred Valley and Machu Picchu. I also visited Lake Titicaca which was mind blowing and Taquile island which was beautiful. And prior to visit Peru, we spent time in Chile. South America has truly beautiful places and I’m very excited to go to Patagonia in a few months.

Quinoa

Quinoa is a grain commonly eaten in Peru. Peru is the primary country that grows this pseudo-grain so they obviously eat a lot of it. The quinoa I ate there was really good. I used black quinoa in the soup but you could definitely use white or even red. I thought black was going to look nice. They all have the same nutrients and health benefits. Just make sure to rinse your quinoa under running water before using it to remove saponins and different components in quinoa. And if you have sprouted quinoa at home, you can definitely use it and without rinsing.

Corn

The other grain they grow is corn. It’s however Peruvian corn, a different type of corn than the one we eat in America. Peruvian corn kernels are bigger and chewier, and is often white although yellow is common too. In the soup, I just use sweet corn, the one we commonly find and consume here. If you have access to Peruvian corn, definitely use it. Otherwise, get fresh, sweet corn if possible, and preferably organic, or frozen corn.

This image is showing Peruvian corn. As you can see, it’s very different than the sweet corn we have in North America.

Peruvian corn

I also added sweet potato in the soup. It adds a touch of colour and sweetness. It’s lovely. If you didn’t have sweet potatoes you could always use carrots.

The soup is dairy-free. I use full-fat coconut milk at the end. It’s delicious. The soup is also vegan and gluten-free. Quinoa and corn are both gluten-free grains. The soup is definitely higher on carbohydrates but it’s good once in a while and definitely better on a chilly or damp day to warm up the body.

I hope you enjoy this Peruvian corn and quinoa soup. If you like this kind of flavours, you may also enjoy this easy fish taco recipe with a fresh mango salsa.

Ok. Enjoy the soup you guys and let me know if you make it!:)

Peruvian Corn and Quinoa Soup

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Serves: 6
Prep Time: 10 min Cooking Time: 20 min Total Time: 30 min

This Peruvian corn and quinoa soup is made with sweet potatoes and coconut milk. It's flavorful and absolutely delicious, and great on a chilly or damp day. It's vegan, gluten- and dairy-free.

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 small onion, finely diced
  • 1 large clove garlic, minced
  • 1 1/4 teaspoon unrefined salt
  • 1/4 teaspoon black pepper
  • Pinch red pepper flakes
  • 1 medium sweet potato, peeled and diced
  • 1 1/2 cup corn kernels, fresh or frozen
  • 3/4 cup dry quinoa, rinsed
  • 4 cups vegetable broth or water
  • 1 can full-fat coconut milk
  • 1/2 lime, juiced
  • 1/4 cup minced fresh mint

Instructions

1

In a large pot, heat olive oil over medium heat.

2

Add onions and garlic, and cook until onions have softened, about 3 minutes.

3

Add salt, pepper and red pepper flakes, and stir to combine.

4

Add in sweet potatoes, corn and quinoa and give it a stir.

5

Add broth or water. Bring to a boil, reduce heat to low, cover and simmer for 15-20 minutes until the quinoa is cooked through.

6

Turn off heat, stir in lime juice and mint.

7

Allow to cool slightly before serving.

 

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