Quinoa Vegetable Soup Recipe

I’ve just made this hearty Quinoa Vegetable Soup, and it feels like a comforting hug in a bowl, perfect for those crisp evenings. The rich flavors of sautéed garlic, earthy cumin, and fresh vegetables blend seamlessly, with a hint of citrus from the lemon wedge adding a refreshing twist.

I hold dear my Quinoa Vegetable Soup, a dish which I serve as often as I can. I adore all the ingredients in this soup.

The soup almost feels like a stir-fry, as you sauté a colorful blend of garlic, onion, carrot, and celery until they sweeten and soften. Then you add the Mediterranean (or is it Middle Eastern?) herbs—oregano and thyme—and that might seem like a flavor explosion, but wait!

There’s also a not-so-small matter of the broth. This soup has a 0-Mile Vegetable Broth at its base.

Quinoa Vegetable Soup Recipe Ingredients

• Quinoa: Rich in protein and fiber, it adds a nutty flavor.
• Olive Oil: Heart-healthy fats impart a smooth texture.
• Onion: Provides depth and sweetness to the soup.
• Garlic: Boosts flavor with its aromatic touch.
• Carrots: Sweet and rich in antioxidants like beta-carotene.
• Celery: Adds crunch and a subtle earthy taste.
• Red Bell Pepper: Sweet and colorful, high in vitamin C.
• Zucchini: Light and hydrating with essential vitamins.
• Kale or Spinach: Nutrient-dense greens for a hearty boost.

Quinoa Vegetable Soup Recipe Ingredient Quantities

• 1 tablespoon olive oil
• 1 medium onion, diced
• 2 cloves garlic, minced
• 2 medium carrots, sliced
• 2 celery stalks, chopped
• 1 red bell pepper, diced
• 1 zucchini, diced
• 1 cup quinoa, rinsed and drained
• 6 cups vegetable broth
• 1 can (14.5 oz) diced tomatoes
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1 teaspoon ground cumin
• 1 bay leaf
• Salt and pepper to taste
• 2 cups kale or spinach, roughly chopped
• Lemon wedges for serving (optional)

How to Make this Quinoa Vegetable Soup Recipe

1. In a large pot over medium heat, warm the olive oil. Add the diced onion and sauté for about 3-4 minutes until it is translucent.

2. Toss the minced garlic, carrots, sliced thinly, chopped celery, diced red bell pepper, and diced zucchini into the pot. Sauté for 5 more minutes until the veggies start to soften and smell delicious.

3. Add the quinoa that has been rinsed, and allow it to toast for approximately 1 minute with the vegetables.

4. Add the vegetable broth and the can of diced tomatoes. Stir to mix all components together.

5. In the pot, add the dried thyme, dried oregano, ground cumin, and bay leaf. Season with salt and pepper to taste.

6. Boil the soup, then reduce the heat and let it simmer. Cover the pot and let it go for about 20 minutes until the quinoa is all the way cooked and the vegetables are nice and tender.

Simmering a covered pot of soup for 20 minutes works, too. You can use either method.

7. Discard the bay leaf, then add the chopped kale or spinach to the pot. Stir until the greens are wilted, which should take about 3-4 minutes.

8. Season to taste with any additional salt and pepper needed.

9. Take the soup off the heat and let it rest for a few minutes so the flavors can meld.

10. Serve the soup scalding, with wedges of lemon on the side for squeezing, if you like. Then devour your healthy Quinoa Vegetable Soup!

Quinoa Vegetable Soup Recipe Equipment Needed

1. Large pot with lid
2. Wooden spoon or spatula
3. Chef’s knife
4. Cutting board
5. Measuring cups
6. Measuring spoons

FAQ

• Can I use another grain instead of quinoa?Indeed, you can use other grains in place of quinoa, like brown rice or barley, but variations in boiling times may occur.
• How can I make this soup more filling?Incorporating cooked beans or chickpeas boosts the protein content and makes the soup more substantial.
• Can I use fresh tomatoes instead of canned?Definitely, you can use around 2 cups of fresh chopped tomatoes instead of the canned diced tomatoes.
• Is this soup freezer-friendly?Yes, this soup can be frozen in perfectly sealed containers for up to 3 months. For best results, add the leafy greens fresh when reheating.
• What can I use instead of kale or spinach?Swiss chard, collard greens, or even cabbage can be used as substitutes.
• How can I make this recipe gluten-free?As long as the vegetable broth used in this recipe is certified gluten-free, then the recipe is naturally gluten-free.
• Can I add meat to this soup?Correct, you can add cooked chicken or turkey for extra protein. Do it towards the end of the cooking process.

Quinoa Vegetable Soup Recipe Substitutions and Variations

Olive oil: Replace with coconut oil or avocado oil for another flavor profile.
Quinoa: If preferred, substitute with brown rice or couscous.
Broth made from vegetables: For a non-vegetable option, use chicken broth or for a better depth flavor, use mushroom broth.
Substitute yellow or green bell pepper for red bell pepper, or leave it out if you don’t want it.
Kale or spinach, chard or collard greens can used as alternatives.

Pro Tips

1. Optimize Flavor Development Before adding the vegetable broth, deglaze the pot with a splash of white wine or lemon juice after the vegetables have sautéed. This will add depth and enhance the overall flavor of the soup.

2. Quinoa Rinsing Ensure that the quinoa is thoroughly rinsed under cold water using a fine-mesh strainer. This removes the natural saponin coating, which can cause a bitter taste.

3. Roasting Vegetables For a richer flavor, consider roasting the carrots, celery, and red bell pepper in the oven at 400°F (200°C) for about 15-20 minutes before adding them to the pot. This brings out their natural sweetness.

4. Layer Seasoning Add a small pinch of salt when sautéing the onions and another layer when adding the broth. Layering your seasoning enhances flavor complexity as the dish cooks.

5. Greens Choice If using kale, remove the tough stems, and chop the leaves finely before adding. If using spinach, you can add it right before serving, as it wilts quickly in the residual heat, preserving its bright color and nutrients.