Description
A hearty and wholesome Quinoa Vegetable Soup packed with seasonal vegetables, protein-rich quinoa, and beans, simmered to perfection in a flavorful vegetable broth. This comforting soup is easy to prepare and perfect for a nutritious, warming meal.
Ingredients
Scale
Base
- 3 tablespoons extra virgin olive oil
- 1 medium yellow or white onion, chopped
- 3 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 to 2 cups chopped seasonal vegetables (zucchini, yellow squash, bell pepper, sweet potatoes or butternut squash)
Seasonings & Aromatics
- 6 garlic cloves, pressed or minced
- ½ teaspoon dried thyme
- 1 teaspoon salt, more to taste
- 2 bay leaves
- Pinch red pepper flakes
- Freshly ground black pepper
Liquids and Grains
- 1 large can (28 ounces) diced tomatoes
- Scant 1 cup quinoa, rinsed well in a fine mesh colander
- 4 cups (32 ounces) vegetable broth
- 2 cups water
Protein and Greens
- 1 can (15 ounces) great northern beans or chickpeas, rinsed and drained
- 1 cup or more chopped fresh kale or collard greens, tough ribs removed
Finishing Touches
- 1 to 2 teaspoons lemon juice, to taste
- Optional garnish: freshly grated Parmesan cheese
Instructions
- Sauté Vegetables: Warm the olive oil in a large Dutch oven or soup pot over medium heat until shimmering. Add chopped onion, carrot, celery, seasonal vegetables, and a pinch of salt. Stir often and cook until onions soften and turn translucent, about 6 to 8 minutes.
- Add Aromatics and Tomatoes: Stir in garlic and dried thyme. Cook until fragrant, about 1 minute. Pour in the diced tomatoes with their juices and cook for a few more minutes while stirring frequently.
- Add Quinoa and Broth: Pour in the rinsed quinoa, vegetable broth, and water. Add 1 teaspoon salt, bay leaves, red pepper flakes, and freshly ground black pepper. Raise heat until the mixture boils.
- Simmer Soup: Partially cover the pot and reduce heat to maintain a gentle simmer. Cook for 25 minutes, allowing the quinoa to cook and flavors to meld.
- Add Beans and Greens: Remove lid, add rinsed beans and chopped kale or collard greens. Continue simmering for 5 minutes or until greens are tender.
- Finish and Serve: Remove from heat, discard bay leaves, stir in lemon juice, and adjust seasoning with salt, pepper, and extra lemon juice as desired. Serve in bowls and optionally garnish with freshly grated Parmesan cheese.
Notes
- Use seasonal vegetables you enjoy or have on hand to customize the soup.
- Quinoa amount can be adjusted for a lighter or thicker soup.
- Beans add protein and enhance texture; chickpeas or great northern beans both work well.
- Fresh lemon juice brightens the overall flavor — add gradually to taste.
- For a vegan option, omit Parmesan or use a plant-based cheese alternative.
- This soup stores well in the refrigerator for up to 4 days and freezes nicely for up to 3 months.
Nutrition
- Serving Size: 1 serving (approximately 1.5 cups)
- Calories: 280
- Sugar: 6g
- Sodium: 700mg
- Fat: 8g
- Saturated Fat: 1g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 40g
- Fiber: 7g
- Protein: 10g
- Cholesterol: 0mg
