Soup Tomato & Quinoa Recipe

By the wlr team

Get all your 5-a-day (and some) with one bowl of this healthy spicy tomato soup. With both tofu and quinoa it’s filling and delicious too.

  • Recipe makes: 2 servings
  • Prep time:
    10 mins
  • Cook time: 30 mins
  • Calories: 526
    per serving


  • 90g red onion
  • 1 medium red pepper
  • 1 medium yellow pepper
  • 3.25g red chilli pepper
  • 250g tofu
  • 246g fresh tomatoes
  • 112g dry quinoa
  • 30ml fresh lemon juice
  • 1 tsp olive oil
  • 382g passata
  • 150g plain yoghurt
  • 1 tsp red wine vinegar
  • 5g fresh coriander leaves


  1. Roughly chop the onion and peppers. Cube the tofu and finely chop the tomatoes.
  2. Put quinoa in a saucepan and cover with three times as much water. Bring to the boil, cook until water has been absorbed. Stir in lemon juice, chopped onion, peppers, tofu and olive oil. Stir into passata along with the finely chopped tomatoes.
  3. To assemble, heap quinoa mixture into a bowl, spoon passata around, drizzle in the yoghurt and scatter with coriander leaves.
Nutrition information per serving
Calories (kcal)526
Carbohydrate (g)69.6
Fat (g)14.6
Protein (g)31.0
Fibre (g)9.5
Alcohol (g)0.0
Fruit & Veg6.8

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