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Quinoa Vegetable Soup

Delicious Quinoa Vegetable Soup for a Cozy Night In

A nourishing Quinoa Vegetable Soup filled with fresh vegetables and protein, perfect for a cozy night in.
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 bowls
Course: Soups
Cuisine: American
Calories: 250
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Soup
  • 2 Tbsp extra-virgin olive oil You can substitute with avocado oil for a lighter flavor.
  • 1 medium onion, chopped Yellow or white onion works best for sweetness.
  • 2 medium carrots, peeled and cut into thin rounds Consider parsnips for a unique twist.
  • 2 stalks celery, thinly sliced Bell peppers can be used for a sweeter taste.
  • 4 cloves garlic, thinly sliced Fresh garlic is preferred, but garlic powder works in a pinch.
  • 1 large zucchini, cut into 1/2" pieces You can swap in bell peppers or squash.
  • 1 14.5-oz. can diced tomatoes Using fire-roasted tomatoes will intensify the flavor without added sodium.
  • 1 15.5-oz. can cannellini beans, rinsed and drained Any white bean variety can substitute.
  • 1 cup quinoa Couscous can be a quicker alternative.
  • 1/2 tsp ground cumin Replace with Italian seasoning for a different flavor profile.
  • 8 cups low-sodium vegetable broth Chicken broth may substitute for those who enjoy a richer flavor.
  • 8 oz. Tuscan kale, ribs removed and leaves thinly sliced Feel free to use spinach for a milder taste.
  • 1 Tbsp fresh lemon juice Lime juice is an alternative for a different zest.
  • crushed red pepper flakes Optional for added heat; omit if you're sensitive to spice.

Equipment

  • Large pot

Method
 

Step-by-Step Instructions for Quinoa Vegetable Soup
  1. In a large pot, heat 2 tablespoons of extra-virgin olive oil over medium heat. Add 1 chopped medium onion and sauté for about 5 minutes, stirring frequently, until the onion is translucent and fragrant.
  2. Stir in 2 peeled and sliced carrots, 2 stalks of thinly sliced celery, and 4 thinly sliced cloves of garlic. Cook for another 3-4 minutes, allowing the vegetables to become tender.
  3. Introduce 1 large zucchini, cut into 1/2" pieces, and one 14.5-oz can of diced tomatoes to the pot. Stir to combine and cook for an additional 2 minutes.
  4. Add one 15.5-oz can of rinsed and drained cannellini beans, 1 cup of quinoa, and 1/2 teaspoon of ground cumin to the pot. Pour in 8 cups of low-sodium vegetable broth, stirring well to combine.
  5. Once boiling, reduce the heat to a gentle simmer. Toss in 8 oz of chopped Tuscan kale and cover the pot. Let it cook for 20 minutes, stirring occasionally.
  6. Remove the pot from heat and stir in 1 tablespoon of fresh lemon juice just before serving. Taste and adjust the seasoning if needed.
  7. Ladle your delicious Quinoa Vegetable Soup into bowls while it’s hot. For those who enjoy a little heat, sprinkle with crushed red pepper flakes.

Nutrition

Serving: 1bowlCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 7gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gSodium: 300mgPotassium: 600mgFiber: 8gSugar: 5gVitamin A: 600IUVitamin C: 15mgCalcium: 60mgIron: 3mg

Notes

This soup can be customized with different vegetables or even meatballs, making it a versatile dish.

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