Description
This hearty and nutritious Quinoa Vegetable Soup is a comforting blend of fresh seasonal vegetables, protein-packed quinoa, and fragrant herbs simmered in a flavorful tomato-based broth. Perfect for a wholesome meal, it’s easy to prepare and can be customized with your favorite vegetables. Ideal for a healthy lunch or dinner, this soup offers a delightful balance of textures and tastes, finished with a bright splash of lemon juice and optional Parmesan garnish.
Ingredients
Scale
Vegetables and Aromatics
- 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)
- 6 garlic cloves, pressed or minced
- 1 cup or more chopped fresh kale or collard greens, tough ribs removed
Pantry Ingredients
- ½ teaspoon dried thyme
- 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
- 1 teaspoon salt, more to taste
- 2 bay leaves
- Pinch of red pepper flakes
- Freshly ground black pepper, to taste
- 1 can (15 ounces) great northern beans or chickpeas, rinsed and drained
- 1 to 2 teaspoons lemon juice, to taste
Optional Garnish
- Freshly grated Parmesan cheese
Instructions
- Heat the Oil and Sauté Vegetables: Warm the olive oil in a large Dutch oven or soup pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, seasonal vegetables, and a pinch of salt. Cook, stirring often, until the onion has softened and becomes translucent, about 6 to 8 minutes.
- Add Garlic and Herbs: Stir in the minced garlic and dried thyme. Cook while stirring frequently until fragrant, about 1 minute. Then pour in the diced tomatoes with their juices and cook for a few more minutes to deepen the flavors.
- Add Quinoa and Liquids: Pour in the rinsed quinoa, vegetable broth, and water. Add 1 teaspoon salt, the bay leaves, a pinch of red pepper flakes, and season generously with freshly ground black pepper. Raise the heat until the mixture comes to a boil.
- Simmer the Soup: Partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 minutes, allowing the quinoa and vegetables to soften and absorb the flavors.
- Add Beans and Greens: Remove the lid and stir in the rinsed beans and chopped kale or collard greens. Continue simmering for another 5 minutes or until the greens are softened to your liking.
- Finish and Season: Remove the pot from heat and discard the bay leaves. Stir in 1 teaspoon lemon juice and taste. Adjust seasoning with additional salt, pepper, and lemon juice as desired to enhance the depth of flavor.
- Serve: Ladle the soup into bowls and garnish with freshly grated Parmesan cheese if using. Enjoy warm for a satisfying and nutritious meal.
Notes
- Rinse quinoa thoroughly before adding to remove its natural bitterness.
- Use seasonal vegetables you prefer or have on hand to customize the soup.
- Add more or less water and broth depending on your preferred soup consistency.
- For a spicier kick, increase the amount of red pepper flakes.
- To make the soup vegan, omit the Parmesan cheese garnish or use a vegan alternative.
- The soup tastes even better the next day as flavors meld together.
- Store leftovers in the refrigerator for up to 4 days or freeze for longer storage.
Nutrition
- Serving Size: 1.5 cups
- Calories: 230
- Sugar: 6 g
- Sodium: 580 mg
- Fat: 7 g
- Saturated Fat: 1 g
- Unsaturated Fat: 6 g
- Trans Fat: 0 g
- Carbohydrates: 35 g
- Fiber: 6 g
- Protein: 9 g
- Cholesterol: 0 mg
