This minestrone-style Quinoa Vegetable Soup is packed of flavor and made with quinoa, white beans, and vegetables. It’s great for lunch, supper, or as a make-ahead dish.
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QUINOA VEGETABLE SOUP
Quinoa combined with a legume, such as beans or lentils, can provide a complete protein supply and a superior amino acid balance in any vegetarian diet. The mix of quinoa, white beans, and veggies guarantees that this vegetable quinoa soup dish is high in protein, fiber, and micronutrients, making it a delightful and healthy lunch or supper option on a cold day.
WHY YOU’LL LOVE IT
- Vegetarian – Packed with plant-based protein, this vegetarian soup is suitable for everyone.
- Fiber-rich quinoa, beans, and veggies guarantee that this soup offers 8 grams of fiber per serving.
- done in One Pot – Because this veggie quinoa soup is done in one pot, prep and cleaning are simplified.
- Great for Meal Prep –This soup stays well in the fridge and freezer, making it an excellent make-ahead dish.
QUINOA VEGETABLE SOUP INGREDIENTS
- Quinoa – For the foundation of this quinoa soup, choose from white, red, or tri-color quinoa. The recipe calls for raw quinoa, but you may substitute cooked quinoa if you want. Details may be found in the recipe card’s notes section.
- White Beans – Great northern beans, navy beans, or cannellini beans can be used to offer extra protein and fiber.
- Onion and garlic – To give flavor and aroma to the broth. If you don’t have fresh onion or garlic, substitute 1 teaspoon onion powder and 1 teaspoon garlic powder.
- Carrots and celery – To add some vegetables and flavor to the broth.
- Tomatoes, diced – To make the soup rich and thick.
- Spinach – To add some leafy greens, use spinach. You can use fresh or frozen spinach; for more information, read the recipe card’s notes section.
- Broth – Choose between veggie broth and chicken broth.
- Herbs & spices – To enhance Italian flavor, use bay leaf, dried thyme, dried oregano, and red pepper flakes. Use three times the amount of fresh herbs.
- Salt and Pepper – To season the soup, season with salt and pepper.
- Parmesan Cheese Rind – To season and flavor the soup more.
HOW TO MAKE VEGETABLE QUINOA SOUP
- The veggies should be sautéed. Warm the oil in a large saucepan over medium-high heat, then add the onion, garlic, carrots, and celery and sauté until soft.
- Mix in the herbs. Combine the dried thyme, oregano, red pepper flakes, and salt in a mixing bowl.
- Toss in the chopped tomatoes. Add the chopped tomatoes.
- Mix in the quinoa and beans. Stir in the quinoa and white beans to mix.
- Pour in the broth. Pour broth over everything.
- Mix in the parmesan rind. Stir in the parmesan rind and bay leaf rind until well combined.
- Cook the soup on low heat. Bring the soup to a boil, then lower to a low heat for 20 minutes, or until the quinoa is cooked.
- Mix in the spinach. Stir in the chopped spinach and cook for 5 minutes.
- Mix in the spinach. Stir in the chopped spinach and cook for another 5 minutes, or until the spinach has wilted.
- Serve and have fun!
The complete directions may be found in the recipe card below.
RECIPE NOTES & TIPS
This quinoa veggie soup dish is not only simple to make, but also adaptable; here are some ideas:
Use a variety of veggies. You may change up the veggies in the soup by using zucchini, yellow squash, green beans, Swiss chard, and kale. To add more flavor, partly roast heartier veggies like sweet potatoes or butternut squash before adding them to the soup.
Quinoa substitutions. Although quinoa is the star of this Quinoa Vegetable Soup, other high-protein grains such as brown rice, wild rice, or farro can be substituted. Because quinoa cooks quickly, you may need to increase the cooking time for other grains.
Mix in the herbs and spices. You may improve the flavor of this hearty Quinoa Vegetable Soup by adding herbs like basil and fennel seeds, as well as spices like chili powder, cayenne pepper, or turmeric.
Combine the beans. Use a different color of bean or a bean mixture, such as kidney beans, black beans, or chickpeas.
Add some lemon juice. Finish with a squeeze of fresh lemon juice to accentuate and brighten the tastes.
Make it smooth. Finish with a dash of heavy cream or coconut milk to make this a creamy Italian quinoa soup.
CAN I MAKE THIS SOUP IN A CROCK POT?
Yes! You can prepare this Quinoa Vegetable Soup in a slow cooker or crock pot by combining all of the ingredients and cooking on high for 2-3 hours or low for 4-5 hours. After cooking, remove the parmesan rind and bay leaf, taste, and season with salt and pepper to suit.
STORAGE AND REHEATING
To Refrigerate: Allow the Quinoa Vegetable Soup to cool fully before transferring to an airtight jar in the fridge for up to 5 days.
To Freeze: Place the cooled veggie quinoa soup in an airtight container and place in the freezer for up to 3 months. You may freeze the soup in individual portion-sized containers to make quick grab-and-go meals and reheating easier.
To Reheat: To reheat from the refrigerator, pour the soup in a saucepan on the stovetop over medium heat for 5 minutes, or until heated through. To reheat from frozen, defrost the soup overnight in the refrigerator, then pour it in a saucepan over medium heat for 5 minutes, or until heated through. Place frozen soup in a microwave-safe bowl and warm for 1-2 minutes, with 30 additional 30-second intervals as needed depending on the intensity of your microwave.
MORE SOUP RECIPES YOU MIGHT LIKE
Vegetable Quinoa Soup
- 2 tablespoons olive oil
- 1 onion diced
- 3 carrots peeled and diced
- 2 ribs celery diced
- 2 cloves garlic minced
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1/4 teaspoon red pepper flakes optional
- 1 teaspoon salt
- 1 cup quinoa raw
- 1 can 14 oz. white beans, strained and rinsed
- 1 can 28 oz. diced tomatoes
- 4 cups vegetable broth
- 2 cups water
- 1 bay leaf
- 1 parmesan rind
- 2 cups spinach roughly chopped
- Warm the olive oil in a large saucepan over medium-high heat.
- Sauté the onion, carrot, and celery for 3-4 minutes, or until soft. Cook for a further 1-2 minutes, or until the garlic is soft.
- Sauté the dried thyme, dried oregano, red pepper flakes, and salt for another minute, or until aromatic.
- Stir in the quinoa, white beans, and chopped tomatoes to incorporate with the veggies.
- Pour in the broth and water, stirring until everything is completely combined.
- Stir in the parmesan rind and bay leaf to ensure they are well buried in the broth.
- Bring the soup to a boil, then lower to a simmer for 20 minutes, or until the quinoa is cooked, stirring periodically.
- Once the soup is done, add the chopped spinach, stir until thoroughly combined, and simmer for 5 minutes, or until the spinach has wilted. If the soup is too thick, simply add extra water or broth to thin it up to your preference.
- Remove the parmesan rind and bay leaf, then taste the soup and season with salt and black pepper as desired.
- Serve immediately with freshly grated parmesan, or cool fully and store in the fridge for up to 5 days or the freezer for up to 3 months.