This Quinoa Vegetable Soup Will Fill You Up Without Weighing You Down Recipe

I love preparing my Quinoa Soup with olive oil, sautéed yellow onions, garlic, carrots, red bell pepper, and celery. I add diced zucchini, chopped kale, and quinoa, then simmer it with diced tomatoes and vegetable broth. Each spoonful delivers a medley of wholesome, familiar flavors that invite you to indulge in nature’s bounty.

I recently tried out this flavorful Quinoa Vegetable Soup that really surprised me with its robust taste and heartiness. I started by heating 1 tbsp of olive oil in a large pot and sautéing a chopped medium yellow onion with 3 cloves of minced garlic until they turned soft.

Then, I tossed in diced carrots, celery, and chopped red bell pepper along with zucchini and kale. The soup gets its depth of flavor with a rinse of quinoa, a can of diced tomatoes, and a generous 6 cups of vegetable broth.

A bay leaf and a pinch of dried thyme made all the difference in balancing the veggies. Sure, it falls under the healthy soup recipes and vegetarian dishes category, but its taste sure stands out from the usual comfort soups.

I was excited to dig in knowing nothing weighs you down, just plenty of delight and nourishing ingredients.

Why I Like this Recipe

I really like this recipe because it comes out so hearty and filling, even though it’s super healthy. I love how all the vegtables blend together, giving each bite a different flavor and texture that keeps it interesting. The instructions are easy enough for me to follow without freaking out, even when I’m in a rush. And I gotta say, the quinoa adds a really cool nutty twist that makes the whole soup feel extra satisfying.

Ingredients

• Olive oil: Light and flavorful with healthy fats, it gives a rich base to your soup.
• Quinoa: Packed with protein and fiber, it helps keep you full and energized.
• Kale: Loaded with vitamins and antioxidants, it adds a vibrant crunch even after cooking.
• Garlic: Adds a punchy, aromatic spice and boosts the immune system, a small spoonful goes far.
• Tomatoes: Tangy and juicy, they form a savory, slightly acidic base for the dish.
• Carrots: Sweet and crunchy, they add natural sweetness along with vital beta carotene.
• Celery: Crisp and mild, provides texture and keeps the soup light and refreshing.
• Bay leaf: Imparts a subtle herby flavor without overpowering the other tastes.

Ingredient Quantities

• 1 tbsp olive oil
• 1 medium yellow onion, chopped
• 3 cloves garlic, minced
• 2 medium carrots, diced
• 2 stalks celery, diced
• 1 red bell pepper, chopped
• 1 zucchini, diced
• 1 cup chopped kale
• 1 cup quinoa, rinsed well
• 1 (14.5 oz) can diced tomatoes
• 6 cups vegetable broth
• 1 bay leaf
• 1/2 tsp dried thyme
• Salt and black pepper, to taste

How to Make this

1. Heat the olive oil in a large pot over medium heat. Once it’s warm, add the chopped onion and minced garlic, stirring until they get soft and a little golden.

2. Toss in the diced carrots and celery along with the chopped red bell pepper and let them cook for about 3 to 4 minutes.

3. Add the diced zucchini and chopped kale to the pot and stir for another 2 minutes so the greens start to soften.

4. Pour in the vegetable broth and add the can of diced tomatoes with its juices, then stir in the rinsed quinoa.

5. Drop in the bay leaf and sprinkle the dried thyme over the mix, then season with salt and black pepper to your taste.

6. Bring the soup to a boil, then reduce the heat to low so it simmers gently.

7. Let the soup simmer for about 20 minutes, or until the quinoa and veggies are cooked through.

8. Stir the soup occasionally to keep everything well mixed and prevent any sticking to the bottom.

9. Before serving, remove the bay leaf, taste for any seasoning adjustments, and serve hot.

Equipment Needed

1. Large pot that can handle the heat
2. Stove or heat source to warm it all up
3. Knife for cutting the veggies
4. Cutting board for chopping
5. Wooden spoon or stirring utensil for mixing everything
6. Measuring cups and spoons for the right amounts
7. Colander for rinsing the quinoa
8. Can opener for opening the diced tomatoes

FAQ

This Quinoa Vegetable Soup Will Fill You Up Without Weighing You Down Recipe Substitutions and Variations

• If you’re out of olive oil, you could use avocado oil or grapeseed oil instead. They work pretty well in a soup like this.
• If yellow onion isn’t available, a red or even a white onion can be tossed in the mix. Both give a similar base flavor.
• Instead of carrots, you can try using parsnips for a slightly sweeter taste and a different texture.
• If you don’t have kale, baby spinach or Swiss chard make a good swap and still add that green, nutritious kick.
• And if you find yourself without vegetable broth, chicken broth (if you’re not vegetarian) or even water with a pinch more salt can get the job done.

Pro Tips

1. Try to toast the quinoa in a dry pan for a few minutes before adding it to the soup. It brings out a nuttier flavor that elevates the whole dish.
2. Cut all your veggies into similar sizes so they cook evenly. Sometimes if they’re too mixed up in size it can leave some undercooked and others too mushy.
3. Stir the soup more often to keep it from sticking to the bottom. Trust me, it’s a lifesaver when you don’t end up with burnt bits.
4. Near the end, taste and adjust your seasonings. A little extra salt, or even a squeeze of lemon might be just what the soup needs to perk up the flavors.