Fanesca de Quinua (Quinoa Soup): A Delightful Ecuadorian Dish
Welcome to the world of Fanesca de Quinua, a delicious and traditional soup from Ecuador! This special soup is not just food; it’s a celebration of flavors, culture, and history. Every year, during the Holy Week, many Ecuadorians prepare this soup to honor their traditions and bring families together. It’s packed with nutrients, making it a healthy choice for everyone!
So, why is Fanesca de Quinua so popular? Well, it combines different beans, grains, and vegetables that come together to create a hearty and flavorful dish. Plus, the key ingredient, quinoa, adds a unique taste and lots of health benefits. Let’s dive into this delightful recipe!
Ingredients
| Ingredient | Quantity |
| Quinoa | 1 cup |
| White beans | 1 cup |
| Green beans | 1 cup, chopped |
| Carrots | 1 cup, diced |
| Butternut squash | 1 cup, diced |
| Eggplant | 1 cup, diced |
| Milk | 2 cups (you can use almond milk as an alternative) |
| Onion | 1, chopped |
| Garlic | 3 cloves, minced |
| Salt | to taste |
| Cilantro | for garnish |
Step-by-Step Instructions
- Prepare the Quinoa: Rinse the quinoa under cold water. Then, cook it in 2 cups of water until it’s fluffy (about 15 minutes).
- Cook the Beans: In a separate pot, boil the white beans until they are tender (this might take about 1 hour) or you can use canned beans to save time.
- Sauté the Vegetables: In a large pot, heat a little oil, and add the chopped onion and minced garlic. Cook until they are golden brown.
- Add the Carrots and Squash: Stir in the diced carrots and butternut squash into the pot. Cook for about 5 minutes.
- Mix in the Green Beans and Eggplant: Add the chopped green beans and eggplant. Cook for another 5 minutes.
- Combine Everything: Add the cooked quinoa and beans to the veggie mix. Pour in the milk and stir well. Let it simmer for about 10 minutes.
- Season: Add salt to taste and let it cook for a little longer to blend the flavors.
- Serve: Garnish with fresh cilantro and enjoy your Fanesca de Quinua!
Nutritional Information
| Nutrient | Amount | Daily Value (%) |
| Calories | 300 | 15% |
| Protein | 15g | 30% |
| Carbohydrates | 40g | 14% |
| Fats | 6g | 9% |
| Fiber | 8g | 32% |
| Vitamin A | 1500 IU | 30% |
Tips and Tricks
To make your Fanesca de Quinua even more special, try these tips:
- Customize the Veggies: Feel free to add or substitute your favorite vegetables!
- Spice it Up: Add a pinch of cayenne pepper or paprika for a spicy kick!
- Don’t Skip the Garnish: Fresh cilantro really brightens up the flavors.
FAQs
What is Fanesca?
Fanesca is a traditional Ecuadorian soup made with various grains, beans, and vegetables, usually enjoyed during Holy Week.
Can I make it vegetarian?
Yes! This recipe is already vegetarian, especially if you use almond milk instead of regular milk.
How long does it take to prepare Fanesca?
Preparation and cooking time is about 1.5 hours, depending on whether you use canned beans or dry beans.
Can I freeze Fanesca?
Yes, you can freeze it! Just make sure to store it in an airtight container for up to 3 months.
Is quinoa healthy?
Absolutely! Quinoa is a complete protein, gluten-free, and packed with essential vitamins!
What can I serve with Fanesca?
You can serve it with a slice of bread or avocado on the side for a balanced meal!
How many servings does this recipe make?
This recipe makes about 4-6 servings, perfect for family meals!
Can I add meat to Fanesca?
Yes! You can add some shredded chicken or beef if you prefer a meaty flavor.
What type of beans should I use?
You can use any beans you prefer, but white beans are traditional for this dish.
Now that you know how to make Fanesca de Quinua, it’s your turn to enjoy this nutritious and culturally rich soup. Happy cooking!
