Quinoa Vegetable Soup Recipe

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Florence Marshall Modified: March 25, 2022
Quinoa Vegetable Soup Recipe

How To Make Quinoa Vegetable Soup

This quinoa vegetable soup is filled with healthy ingredients from kale to squash. Swap the veggies with any seasonal ones available for a filling meal.

Preparation: 15 minutes
Cooking: 45 minutes
Total: 1 hour

Serves:

Ingredients

  • 3tbspextra virgin olive oil
  • 1medium yellow onion,or white, chopped
  • 3carrots,peeled and chopped
  • 2stalkscelery,chopped
  • 2cupsseasonal vegetables,like zucchini, yellow squash, bell pepper, sweet potatoes or butternut squash, chopped
  • 6clovesgarlic,pressed or minced
  • ½tspdried thyme
  • 28ozdiced tomatoes
  • 1cupScant quinoa,rinsed well in a fine mesh colander, use less for a lighter, more brothy soup
  • 4cupsvegetable broth,or 32 oz
  • 2cupswater
  • 1tspsalt,more to taste
  • 2bay leaves
  • 1pinchred pepper flakes
  • freshly ground black pepper
  • 15ozgreat northern beans,or chickpeas, rinsed and drained
  • 1cupfresh kale,or collard greens, tough ribs removed, chopped
  • 2tsplemon juice,taste
  • Parmesan cheese,freshly grated, for garnish (optional)

Instructions

  1. 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 for about 6 to 8 minutes, stirring often, until the onion has softened and is turning translucent.

  2. Add the garlic and thyme. Cook for about 1 minute, until fragrant while stirring frequently. Pour in the diced tomatoes with their juices and cook for a few more minutes, stirring often.

  3. Pour in the quinoa, broth, and the water. Add 1 teaspoon of salt, 2 bay leaves, and a pinch of red pepper flakes. Season generously with freshly ground black pepper.

  4. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.

  5. Cook for 25 minutes, then remove the lid and add the beans and the chopped greens. Continue simmering for 5 minutes or more, until the greens have softened to your liking.

  6. Remove the pot from heat, then remove the bay leaves. Stir in 1 teaspoon of lemon juice. Taste and season with more salt, pepper, and/or lemon juice. Divide into bowls and top with grated Parmesan if preferred.

  7. Serve and enjoy!

Nutrition

  • Calories: 322.49kcal
  • Fat: 9.53g
  • Saturated Fat: 1.36g
  • Monounsaturated Fat: 5.52g
  • Polyunsaturated Fat: 2.06g
  • Carbohydrates: 49.65g
  • Fiber: 11.31g
  • Sugar: 7.00g
  • Protein: 12.41g
  • Sodium: 879.31mg
  • Calcium: 150.65mg
  • Potassium: 943.36mg
  • Iron: 4.13mg
  • Vitamin A: 381.33µg
  • Vitamin C: 29.66mg
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