Quinoa Sopa Seca

Sopa seca is a term used in Mexican cuisine to describe a side dish made with pasta, which is cooked until the soupy liquid is absorbed. Using quinoa instead of pasta boosts the protein and fiber content of this dish.
Quinoa Sopa Seca Recipe

Quinoa Sopa Seca topped with Salmon

Nutritional Bonus:
Because of the grain's impressive amino acid profile, quinoa is a complete source of protein, unlike wheat or rice that must be combined with foods with complementary amino acids, such as beans, to create a complete protein meal. Plus, there's good news for those suffering from celiac disease or wheat intolerances: Quinoa is gluten-free!

  • 6Servings


  • 1 tbsp olive oil
  • 3 green onions, thinly sliced
  • 1 red bell pepper, diced
  • 1 tsp dried oregano leaves
  • 1 clove garlic, minced
  • 1 cup quinoa
  • Pinch sea salt
  • 1/2 cup frozen peas, thawed
  • 1/2 cup tomatoes, seeded and chopped (or halved cherry tomatoes)


  1. In a medium sauté pan with a lid, warm oil over medium-high. Add onions and pepper and cook, stirring until soft, about 5 minutes. Add oregano and garlic, and cook for 30 seconds. Stir in quinoa, then pour in 2 cups water and salt. Bring to a boil, then reduce heat, cover and simmer until liquid is absorbed and grains show opaque lines around the edges, about 12 minutes. Turn off heat and stir in peas and tomatoes. Cover pan again and let stand until vegetables are warmed through, about 5 minutes.

Nutrition Information

  • Serving Size: 1/2-cup sopa seca
  • Calories: 150
  • Carbohydrate Content: 23 g
  • Fat Content: 4 g
  • Fiber Content: 4 g
  • Protein Content: 5 g
  • Saturated Fat Content: 0.5 g
  • Sodium Content: 55 mg
  • Sugar Content: 2 g