This Ratatouille Quinoa Soup recipe is a dieter’s dream. The recipe is quick to make, low calorie, gluten-free and vegan, but packs also a lot of flavor and nutrients. While summer is ideal for making this fresh low-calorie soup under 100 calories per serving. The vegetables used in preparing this quinoa soup recipe are available year round in good quality and reasonably priced.
Ratatouille Quinoa Soup: A Quick Nourishing Soup Under 100 Calories
With all the baking and such I’ve been doing lately, it seemed high time I made a lighter lower calorie dish, so I whipped up this Ratatouille Quinoa Soup for lunch today. This is a quick-cooking soup. 10 minutes to saute veggies and quinoa and 20 minutes simmering. It is packed with plenty of veggies, and is even gluten-free. I was satisfied with a bowl of this for lunch, but it would also pair wonderfully with a sandwich or as a dinner starter.
The soup features the vegetables common in traditional ratatouille, teamed with a little quinoa which thickens the soups a little, making it a bit more substantial, but not dense. It is actually quite hearty, especially considering it’s a soup under 100 calories per serving.
Ratatouille Quinoa Soup Recipe
Here is how to make this quick light vegetable and quinoa soup.
- Serves: 10
- Serving size: approx 1 cup
- Calories: 94
- Fat: 2
- Trans fat: 0
- Carbohydrates: 15
- Sugar: 4
- Sodium: 558
- Fiber: 3
- Protein: 4
- Cholesterol: 0
- 1 tbs olive or grapeseed oil
- 1½ cups diced eggplant (most of the skin removed, but leave a little for color)
- 1½ cups zucchini squash, quartered and sliced
- 2 cloves of garlic, minced
- 1½ cups sweet onion, chopped
- ½ cup quinoa
- 3 bay leaves
- 1½ tsp dry thyme leaves
- 6 cups of vegetable stock (substitute chicken stock if you prefer)
- 3 cups of crushed tomato
- ¼ cup hot chopped peppers (jarred)
- Toss the eggplant, zucchini, onion and garlic in oil. Then place in a preheated (med-high) dutch oven or soup pot.
- Saute for about 2 minutes, then add quinoa and herbs. Saute until quinoa is golden brown and veggies have started to caramelize (about 8 more minutes).
- Add the stock, then tomatoes and peppers, stir.
- Once it comes to a rapid boil, reduce heat to simmer and cover. Simmer 20 minutes.
- Serve with fresh chopped basil or grated cheese.