Quinoa Vegetable Soup
Quinoa vegetable soup is a hearty, nutritious, and comforting dish perfect for any season. Quinoa, a nutrient-dense whole grain, adds a great source of plant-based protein and fiber to the soup, making it an ideal option for those looking for a wholesome, filling meal.
Packed with vegetables and seasoned with fresh herbs, this soup is not only healthy but also flavorful. It’s a wonderful choice for anyone looking to incorporate more plant-based foods into their diet or for those simply seeking a light but satisfying meal. This easy-to-make soup can be enjoyed as a standalone meal or paired with a slice of crusty bread for a complete, wholesome dinner.
Ingredients
For the Soup:
1 tbsp olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 large carrot, peeled and diced
2 celery stalks, chopped
1 medium zucchini, chopped
1 red bell pepper, chopped
1 cup quinoa, rinsed
4 cups vegetable broth
2 cups water
1 can (14 oz) diced tomatoes, with juice
1 tsp dried oregano
1 tsp dried thyme
1/2 tsp ground cumin
Salt and pepper, to taste
2 cups spinach or kale, chopped (or a mix of both)
1 tbsp lemon juice (optional, for added brightness)
How to Make Quinoa Vegetable Soup
Step 1: Sauté the Aromatics
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and minced garlic, and sauté for 3-4 minutes until softened and fragrant.
Stir in the diced carrot, chopped celery, zucchini, and red bell pepper. Cook for another 5-6 minutes, stirring occasionally, to allow the vegetables to soften and start to caramelize.
Step 2: Add the Quinoa and Liquids
Rinse the quinoa under cold water to remove its natural coating (saponin), which can be bitter.
Add the quinoa to the pot with the sautéed vegetables and stir to combine.
Pour in the vegetable broth, water, and diced tomatoes (with juice). Stir well and bring the mixture to a boil.
Step 3: Simmer the Soup
Once the soup reaches a boil, reduce the heat to low and let it simmer, uncovered, for about 20 minutes, or until the quinoa is fully cooked and tender.
During this time, the quinoa will absorb the liquid and become fluffy while the vegetables continue to soften.
Step 4: Add the Greens and Seasoning
Stir in the chopped spinach (or kale). Allow the greens to wilt and soften in the hot broth for about 2-3 minutes.
Season the soup with dried oregano, thyme, ground cumin, salt, and pepper to taste. Adjust the seasonings as necessary, and if desired, add a tablespoon of lemon juice for a fresh, zesty finish.
Step 5: Serve
Ladle the quinoa vegetable soup into bowls and serve immediately.
Garnish with additional fresh herbs or a drizzle of olive oil, if desired.
Chef’s Notes
Vegetable Variations: This soup is highly customizable, so feel free to swap in other vegetables depending on what’s in season or your preferences. Sweet potatoes, green beans, and peas are excellent additions to this recipe.
Spices: If you prefer a spicier version, you can add a pinch of cayenne pepper or red pepper flakes. Fresh herbs like basil, parsley, or cilantro can also be added for extra flavor.
Storage: This soup can be stored in the refrigerator for up to 3 days, and it actually tastes even better the next day as the flavors have had more time to meld. You can also freeze it for up to 3 months—just make sure to cool it completely before transferring it to an airtight container for freezing.
Protein Boost: Quinoa is already a good source of plant-based protein, but for an extra protein boost, you can add chickpeas, beans, or lentils to the soup.
Vegan/Vegetarian: This soup is naturally vegetarian and can easily be made vegan by ensuring the vegetable broth used is plant-based.
Nutrition Information (Per Serving, based on 4 servings)
Calories: 230
Protein: 9g
Carbohydrates: 39g
Fat: 5g
Fiber: 6g
Sugar: 6g
Vitamin A: 90% of the Daily Value
Vitamin C: 50% of the Daily Value
Calcium: 6% of the Daily Value
Iron: 15% of the Daily Value
(Note: Nutritional values are approximate and depend on portion sizes and specific ingredients used.)
Quinoa vegetable soup is a nourishing, wholesome meal that’s easy to prepare and packed with essential nutrients. The quinoa adds a hearty texture and serves as a great source of protein, while the combination of vegetables makes the soup both colorful and rich in vitamins. Whether you’re looking for a light lunch or a fulfilling dinner, this soup is a great option for those seeking a healthy, plant-based meal. Enjoy the benefits of a detoxifying, nutrient-dense soup that will warm you from the inside out.