Quinoa Vegetable Soup
A protein-packed vegetable soup featuring fluffy quinoa, seasonal vegetables, and aromatic herbs in a flavorful broth. This one-pot wonder delivers complete nutrition with minimal effort and maximum taste, perfect for meal prep or weeknight dinners.
Ingredients
- 1 cup quinoa rinsed and drained
- 2 tablespoons olive oil
- 1 large onion diced
- 3 cloves garlic minced
- 2 carrots diced
- 2 celery stalks sliced
- 1 red bell pepper diced
- 1 zucchini diced
- 1 can 14.5 oz diced tomatoes
- 6 cups vegetable broth low-sodium preferred
- 2 bay leaves
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- ½ teaspoon red pepper flakes optional, for heat
- 2 cups fresh spinach or kale roughly chopped
- 1 tablespoon lemon juice
- Salt and pepper to taste
- ¼ cup fresh parsley chopped (for garnish)
Instructions
- Prepare the quinoa by rinsing it thoroughly in a fine-mesh sieve under cold water until the water runs clear. This removes the natural bitter coating called saponin.
- Heat olive oil in a large pot over medium heat. Add the diced onion and cook for 3-4 minutes until translucent.
- Add garlic and cook for 30 seconds until fragrant, being careful not to burn it as this will create a bitter taste.
- Add the carrots, celery, and bell pepper to the pot and cook for 5 minutes, stirring occasionally, until vegetables begin to soften.
- Stir in the diced zucchini and canned tomatoes with their juice, cooking for another 2 minutes to incorporate flavors.
- Pour in the vegetable broth and add bay leaves, thyme, oregano, and red pepper flakes if using. Bring the mixture to a boil.
- Add the rinsed quinoa to the boiling soup, then reduce heat to a simmer. Cover and cook for 15-20 minutes, or until quinoa is tender and has sprouted its little “tail.”
- Stir in the chopped greens (spinach or kale) and cook for 2-3 minutes more until wilted.
- Remove from heat and add lemon juice, which brightens all the flavors. Season with salt and pepper to taste.
- Remove bay leaves before serving. Ladle into bowls and garnish with fresh parsley.
Notes
- For a time-saving option, use pre-washed quinoa which doesn’t require rinsing.
- This soup thickens considerably as it sits because the quinoa continues to absorb liquid. If making ahead or storing leftovers, you may need to add additional broth when reheating.
- For a protein boost, add a can of drained and rinsed white beans or chickpeas when you add the vegetable broth.
- This soup freezes beautifully for up to 3 months in airtight containers. Thaw overnight in the refrigerator before reheating.
- For deeper flavor, consider using homemade vegetable stock instead of store-bought broth.