Cozy Up with This Hearty Quinoa Vegetable Soup Recipe

This Quinoa Vegetable Soup is a comforting dish packed with nutrient-rich veggies and protein-dense quinoa, perfect for busy weeknights.

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Prep Time 10

Cook Time 20

Total Time 30

Servings: 6 bowls

Course: Soups

Cuisine: Vegetarian

Calories: 250

Ingredients Equipment Method Nutrition Notes

Ingredients

For the Base

2 tablespoons extra-virgin olive oil Adds healthy fats and flavor; can substitute with any neutral oil.
1 medium onion Provides aromatic depth; yellow onion works well.
2 medium carrots Adds sweetness and texture; any root vegetable can substitute.
2 stalks celery Offers crunch and flavor; green bell pepper can be used as a substitute.
3 cloves garlic Enhances flavor and aroma; garlic powder can be used if fresh is not available.

For the Main Ingredients

1 large zucchini Adds bulk and moisture; any summer squash works as a substitute.
14.5 oz diced tomatoes Provides acidity and color; fire-roasted variety adds extra flavor.
15.5 oz cannellini beans Adds creaminess and protein; can substitute with chickpeas or any white bean.
1 cup quinoa Acts as the base, providing protein and thickness; brown rice or couscous can be used as alternatives.
2 teaspoons ground cumin Infuses warmth and earthiness; smoked paprika can be a good substitute.
8 cups low-sodium vegetable broth Provides a flavorful liquid base; homemade broth enhances flavor.

For the Finishing Touches

2 cups Tuscan kale Adds nutritional boost and texture; spinach or Swiss chard can substitute.
1 large fresh lemon Brightens flavors; lime juice can be used for a different zest.
to taste crushed red pepper flakes Adds spice to the soup; can omit for a milder version.

Equipment

Large pot

Method

Preparation Steps

Heat the oil in a large pot over medium heat for about 1-2 minutes until it shimmers.
Add chopped onion, diced carrots, and chopped celery; sauté for 5-7 minutes until the onion turns translucent.
Stir in minced garlic and diced zucchini; cook for an additional 2-3 minutes until zucchini softens.
Pour in diced tomatoes, drained cannellini beans, quinoa, ground cumin, and vegetable broth; stir to combine and bring to a boil.
Once boiling, reduce heat to low and add chopped Tuscan kale; simmer uncovered for 15-20 minutes until quinoa is tender.
Stir in fresh lemon juice and season with salt and crushed red pepper flakes; simmer for another minute to meld flavors.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 35gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gSodium: 450mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 500IUVitamin C: 20mgCalcium: 80mgIron: 3mg

Notes

Store leftovers in airtight containers in the fridge for up to 7 days or freeze in portions for up to 3 months.

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