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Ancient Grains Soup

by DK Publishing from Souping

This warming Ancient Grains Soup recipe uses a mix of ancient grains and plenty of vegetables to create a flavourful soup that is healthy and nutritious. It's easy enough to whip up on a weekday too, taking only 45 minutes to prepare and cook.

From the book

Alison Velazquez


The ancient grains amaranth, freekeh, and quinoa bring a robust texture and earthy flavour to this rich tomato soup. With a savoury mix of vegetables, it’s nutritious and satisfying. Serve hot.

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3/4 tbsp olive oil
75g (2 1/2oz) onion, diced
50g (1 3/4oz) celery, diced
75g (2 1/2oz) carrot, peeled and diced
2 tsp garlic, crushed (about 2 cloves)
400g can chopped tomatoes
60g (2oz) amaranth, cooked
45g (1 1/2oz) freekeh, cooked
45g (1 1/2oz) quinoa, cooked
400ml (14fl oz) water
1 tsp parsley, chopped
1/4 tsp salt
1/4 tsp pepper

Essential kit

You will need: a blender.


1. In a medium casserole, heat olive oil over medium heat for 2 minutes. Add onion, celery, carrot, and garlic, and cook until onion is translucent, about 5 minutes.

2. Add tomatoes (with juices), amaranth, freekeh, quinoa, and water. Increase heat and bring to the boil, and then reduce heat and simmer for 15 minutes. Remove from heat.

3. Transfer contents of pot to blender and add parsley. Purée until well combined. Season with salt and pepper.


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