Quinoa Vegetable Soup
User Reviews
4.1
Quinoa Vegetable Soup
Description
Quinoa Vegetable Soup blends a medley of common vegetables including onion, garlic, carrots, celery, mushrooms, zucchini, sweet potato, and kale with quinoa cooked in a seasoned vegetable broth. The soup starts with sautéing onion, garlic, and other vegetables to build flavor, then simmers with herbs such as oregano, marjoram, thyme, and black pepper. Quinoa incorporated into the broth cooks tender and slightly chewy, adding substance to the broth-based soup. The final touch of lemon juice brightens the flavors, with Parmesan topping adding a savory note if desired.
The texture is a balanced mix of soft cooked vegetables and quinoa grains, with fresh greens folded in towards the end to retain some bite. This soup is suitable as a nutritious main or a hearty starter, offering a comforting warmth and vegetable variety. It can be served on its own or with crusty bread for a fuller meal.
Practical tips include storing leftover soup in the refrigerator for up to a week or freezing for up to three months. The soup reheats well on the stovetop. Adding cooked shredded chicken before serving can enhance protein content. The recipe can also be adapted for slow cooker preparation by pre-sautéing vegetables and then cooking all ingredients except greens together, adding greens near the end.
Ingredients
- 1 Tablespoon avocado oil or olive oil
- 1 medium yellow onion diced
- 4 cloves garlic minced
- 1 teaspoon salt divided, plus more to taste, sea salt
- 2 large carrot peeled and chopped
- 2 talks celery chopped
- ½ cup mushroom chopped, mixed varieties
- 2 teaspoons oregano dried
- ½ teaspoon marjoram dried
- ½ teaspoon thyme dried
- ½ teaspoon black pepper ground
- 1 oz can diced tomatoes
- 8 cups vegetable broth
- 1 cup quinoa uncooked
- 1 large zucchini chopped
- 1 cup sweet potato peeled and chopped
- 1 Tablespoon lemon juice
- 2 cups kale de-stemmed, chopped
- Parmigiano-Reggiano for topping, optional, grated
Instructions
- In a large pot, heat oil over medium. Sauté onion and garlic with ½ teaspoon salt until onions are translucent and fragrant. Add in carrots, celery and mushrooms and sauté for 5-10 minutes more.
- Stir in remaining salt and rest of spices and cook for one minute, stirring constantly. Then, add in the tomatoes, broth and potatoes.
- Stir in quinoa and increase heat to high and bring the soup to a boil. Cover and reduce to a simmer. Cook for 25-30 minutes, then remove the lid and add the zucchini and chopped kale. Continue simmering for 5-10 minutes, or until the vegetables are tender and quinoa is fully cooked.
- Remove from the heat and stir in the lemon juice. Taste and season with additional salt and pepper, if needed. Divide into bowls and top with grated parmesan if you’d like.
Notes
- Leftover soup keeps refrigerated up to one week or frozen for three months.
- Reheat on the stovetop gently for best texture.
- To add protein, stir in shredded cooked chicken before serving.
- For slow cooker: sauté vegetables first, then combine with remaining ingredients (except kale and zucchini), cook low 6-8 hours or high 4 hours, adding kale and zucchini in the last 30 minutes.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6Serving
Amount Per Serving
Calories 273 kcal
% Daily Value*
| Serving | 1 serving (w/o cheese) | |
| Calories | 273kcal | 14% |
| Carbohydrates | 52g | 17% |
| Protein | 9g | 18% |
| Fat | 5g | 8% |
| Saturated Fat | 5g | 25% |
| Monounsaturated Fat | 2g | 10% |
| Sodium | 534mg | 22% |
| Potassium | 854mg | 18% |
| Fiber | 10g | 40% |
| Sugar | 10g | 20% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
4.1
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