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Vegetable Quinoa Soup

Name: Vegetable Quinoa Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Cuisine: American
Ingredients: 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

Published on December 5, 2023 by Stephanie Kay

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Filled with quinoa, white beans, and veggies, this minestrone-style vegetable quinoa soup is full of flavor. You can enjoy it for lunch, dinner, or as a make-ahead meal.

Two bowl of vegetable quinoa soup with a gold spoon and side of spinach on a white background.

Quinoa is a high-protein grain and including it in a healthy soup recipe is a great way to add more plant-based protein to a meal. Be it my quinoa chickpea salad, green quinoa breakfast bowl, quinoa burgers, or salmon quinoa bowl, there are plenty of ways to use this nutrient-dense grain.

By pairing quinoa with a legume, such as beans or lentils, you can create a complete protein source and a better balance of amino acids in any vegetarian meal. The combination of quinoa, white beans, and vegetables, ensures that this vegetable quinoa soup recipe is full of protein, fiber, and micronutrients, and is a delicious and nutritious meal that works well for lunch or dinner on a cold day.

Vegetable quinoa sooup in a white bowl on a cutting board.

Why You’ll Love It

Vegetarian – Full of plant-based protein, this vegetarian soup is something everyone can enjoy.
Full of Fiber – The combination of quinoa, beans, and vegetables ensures that this soup contains 8 grams of fiber per serving.
Made in One Pot – This vegetable quinoa soup is made in one pot which keeps prep and cleanup easy.
Great for Meal Prep – This soup keeps well in the fridge and freezer making it a great make-ahead meal.

Ingredients for vegetable quinoa soup: quinoa, white beans, broth, diced tomatoes, spinach, onion, carrots, celery, garlic, thyme, oregano, red pepper flakes, bay leaf, and salt.

Ingredients for Quinoa Vegetable Soup

Quinoa – The base of this quinoa soup, you can use white, red, or tri-color quinoa. The recipe uses raw quinoa, however, you can use cooked quinoa if you like. See the notes section of the recipe card for details.
White Beans – To add some extra protein and fiber, you can use great northern beans, navy beans, or cannellini beans.
Onion and Garlic – To add fragrance and build flavor in the broth. If you don’t have fresh onion and garlic, you can use 1 teaspoon of onion powder and 1 teaspoon of garlic powder instead.
Carrots and Celery – To add some veggies and build additional flavor in the broth.
Diced Tomatoes – To ensure the broth is rich and thick.
Spinach – To add some leafy greens. You can use fresh or frozen spinach, see the notes section of the recipe card for details.
Broth – You can you vegetable broth or chicken broth.
Herbs and Spices – A combination of bay leaf, dried thyme, dried oregano, and red pepper flakes to add Italian flavor. If using fresh herbs, use triple the amount.
Salt and Pepper – To season the soup.
Parmesan Cheese Rind – To further season the soup and add additional flavor.

Dietary Adaptions

To Make it Gluten-Free: Use gluten-free broth.

To Make it Dairy-Free: Omit the parmesan rind.

To Make it Vegan: Use vegetable broth and omit the parmesan rind.

Pot with oil, onion, celery, carrots, and garlic.

Pot with sautéd vegetables, tomatoes, quinoa, and white beans.

How to Make Vegetable Quinoa Soup

Sauté the vegetables. In a large pot on medium-high heat, warm the oil, then add the onion, garlic, carrots, and celery, and sauté until tender.
Add the herbs. Add the dried thyme, oregano, red pepper flakes, and salt.
Add the diced tomatoes. Pour in the diced tomatoes.
Add the quinoa and beans. Pour in the quinoa and white beans and stir to combine.
Add the broth. Cover everything with broth.
Add the parmesan rind. Drop in the parmesan rind and bay leaf rind and stir again to combine.
Simmer the soup. Bring the soup to a boil, then reduce to a simmer, and cook for 20 minutes until the quinoa is tender.
Add the spinach. Add the chopped spinach, stir to combine, and simmer for a final 5 minutes until the spinach is wilted.
Serve and enjoy!

You can find the detailed instructions in the recipe card below.

Pot with sautéd vegetables, tomatoes, quinoa, white beans, broth, thyme, oregano, red pepper flakes, bay leaf, salt, and parmesan rind ready to be cooked.

Recipe Notes & Tips

This quinoa vegetable soup recipe is not only easy to make but easy to adapt, here are some suggestions:

Use different vegetables. You can mix up the soup by using different vegetables, such as zucchini, yellow squash, green beans, Swiss chard, and kale. If adding heartier vegetables, such as sweet potatoes or butternut squash, you can partially roast them before adding them to the soup for additional flavor.

Substitutions for quinoa. Although quinoa is the star of this vegetable quinoa soup, you can swap it for other high-protein grains such as brown rice, wild rice, or farro. Note that quinoa is relatively quick to cook so you may need to extend the cooking time for other grains.

Add herbs and spices. You can enhance the flavor of this hearty vegetable soup by adding additional herbs such as basil and fennel seeds, or spices such as chili powder, cayenne pepper, or turmeric.

Mix up the beans. Use a different color of beans or a combination of beans such as kidney beans, black beans, or chickpeas.

Add some lemon. You can finish the soup with a bit of fresh lemon juice to enhance and brighten the flavors.

Make it creamy. Turn this into a creamy Italian quinoa soup by finishing the soup with a splash of heavy cream or coconut milk.

White pot of vegetable quinoa soup with a wooden spoon.

Red’s Nutrition Tip

While this soup does contain protein, it doesn’t contain that much, as quinoa is primarily a source of complex carbohydrates. Fortunately, you can increase the protein of this meal by enjoying it with a side of cheese, grilled tofu, or grilled meat, or simply eat more protein at your other meals during the day.

Close up of quinoa soup recipe with vegetables in a white bowl with a gold spoon.

Serving Suggestions

This quinoa vegetable soup is a source of fiber, complex carbohydrates, and plant-based protein. While it can be enjoyed on its own, you can serve it with a side to make a more filling meal. Some suggestions include:

Crusty bread and butter
Garlic bread
Bruschetta
Crackers and cheese
Goat cheese grilled cheese
Chopped Italian deli salad

Can I make this soup in a crock pot?

Yes! You can make this soup in a crock pot or slow cooker by adding all the ingredients and cooking it on high for 2-3 hours or on low for 4-5 hours. Once cooked, remove the parmesan rind and bay leaf, taste, and adjust seasoning with salt and pepper as needed.

Two bowls of quinoa vegetable soup recipe on a white background.

Storage + Reheating

To Refrigerate: Allow the quinoa soup to cool completely and then transfer to an airtight container in the fridge for up to 5 days.

To Freeze: Transfer the cooled vegetable quinoa soup to an airtight container and freeze for up to 3 months. To make grab-and-go meals and reheating easier, you can freeze the soup in individual portion-sized containers.

To Reheat: To reheat from the fridge, place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat from frozen, thaw the soup overnight in the fridge and then place the soup in a pot on the stovetop on medium heat and warm for 5 minutes or until heated through. To reheat the soup in the microwave, place thawed soup in a microwave-safe bowl and warm for 1-2 minutes, with 30 additional 30-second increments as needed depending on the strength of your microwave.

More Easy Soup Recipes:

Vegetable Quinoa Soup

Author: Stephanie Kay

This vegetable quinoa soup can be made with white, red, or tri-color quinoa, and keeps well in the fridge and freezer making it great for meal prep.

Author: Stephanie Kay
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Yield: 6 servings 1x
Category: Soup
Method: Stovetop
Cuisine: American

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Ingredients

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

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Instructions

In a large pot on medium-high heat, warm the olive oil.
Add the onion, carrot, and celery and sauté for 3-4 minutes until tender. Then add the minced garlic and cook for an additional 1-2 minutes until tender.
Add the dried thyme, dried oregano, red pepper flakes, and salt, and sauté for an additional minute until fragrant.
Pour in the quinoa, white beans, and diced tomatoes and stir to combine with the vegetables.
Pour in the broth and water and stir again until everything is well incorporated.
Add the parmesan rind and bay leaf to the pot and stir to ensure they are submerged in the broth.
Bring the soup to a boil, then reduce to a simmer, and cook for 20 minutes, stirring occasionally, until the quinoa is tender.
Once cooked, add the chopped spinach, stir until well incorporated in the soup, and simmer for a final 5 minutes until the spinach is wilted. If you find the soup too thick, simply add some more water or broth to thin the soup to your liking.
Remove the parmesan rind and bay leaf, then taste the soup, and adjust the seasoning with additional salt and black pepper as needed.
Serve the soup immediately with freshly grated parmesan or allow it to cool completely and store it in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Make it in a Slow Cooker: Add all of the ingredients to a slow cooker and cook on high for 2-3 hours or on low for 4-5 hours. Once cooked, remove the parmesan rind and bay leaf, then taste the soup and season with additional salt and pepper as needed.

To Use Cooked Quinoa: Add the quinoa as instructed in step #4, however, only simmer the soup for 5-10 minutes until heated through, then proceed with instructions as outlined.

To Use Frozen Spinach: Thaw 1/2 cup or 2 ounces of frozen spinach, press out any excess water, and add it to the soup as per step #8.

To Use Dried Onion and Garlic: Use 1 teaspoon of garlic powder and onion powder.

To Use Fresh Herbs: Use 1 tablespoon of fresh thyme and fresh oregano.

Nutrition

Serving Size: 1 serving
Calories: 265 calories
Sugar: 9 grams
Fat: 7 grams
Carbohydrates: 43 grams
Fiber: 8 grams
Protein: 9 grams

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