Stephanie Kay Nutrition

Stephanie Kay Nutrition

Real Food for Real Life

  • recipes
    • all recipes
    • Breakfast
    • Lunch
    • Dinner
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
  • nutrition
    • All Articles
    • Tips
    • FAQs
    • This vs. That
    • How To/Guides
    • Weight Loss
  • resources
    • 10 Days of Nutrition
    • 7-Day Meal Plan
    • Balanced Meal Guide
    • 5-Ingredient Cookbook
    • Lunch Box Cookbook
  • About
    • About Steph
    • Contact
  • recipes
    • all recipes
    • Breakfast
    • Lunch
    • Dinner
    • Soups & Stews
    • Salads
    • Sides
    • Snacks
  • nutrition
    • All Articles
    • Tips
    • FAQs
    • This vs. That
    • How To/Guides
    • Weight Loss
  • resources
    • 10 Days of Nutrition
    • 7-Day Meal Plan
    • Balanced Meal Guide
    • 5-Ingredient Cookbook
    • Lunch Box Cookbook
  • About
    • About Steph
    • Contact
  • Dinner
  • Breakfast
  • Meal Prep
  • Nutrition Tips
  • facebook
  • instagram
  • pinterest
  • youtube
Home | Recipes | Vegetable Quinoa Soup

Vegetable Quinoa Soup

Published on December 5, 2023 by Stephanie Kay

Jump to Recipe

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

  1. 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.
  2. Add the herbs. Add the dried thyme, oregano, red pepper flakes, and salt.
  3. Add the diced tomatoes. Pour in the diced tomatoes.
  4. Add the quinoa and beans. Pour in the quinoa and white beans and stir to combine.
  5. Add the broth. Cover everything with broth.
  6. Add the parmesan rind. Drop in the parmesan rind and bay leaf rind and stir again to combine.
  7. Simmer the soup. Bring the soup to a boil, then reduce to a simmer, and cook for 20 minutes until the quinoa is tender.
  8. Add the spinach. Add the chopped spinach, stir to combine, and simmer for a final 5 minutes until the spinach is wilted.
  9. 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.
Pot of cooked vegetable quinoa soup.

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:

  • Chicken and Rice Soup
  • Wild Rice and Vegetable Soup
  • Wild Rice Chicken Mushroom Soup
Print
Two bowl of vegetable quinoa soup with a gold spoon and side of spinach on a white background.

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
  • Category: Soup
  • Method: Stovetop
  • Cuisine: American
Print Recipe
Pin Recipe

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

Instructions

  1. In a large pot on medium-high heat, warm the olive oil.
  2. 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.
  3. Add the dried thyme, dried oregano, red pepper flakes, and salt, and sauté for an additional minute until fragrant.
  4. Pour in the quinoa, white beans, and diced tomatoes and stir to combine with the vegetables.
  5. Pour in the broth and water and stir again until everything is well incorporated.
  6. Add the parmesan rind and bay leaf to the pot and stir to ensure they are submerged in the broth.
  7. Bring the soup to a boil, then reduce to a simmer, and cook for 20 minutes, stirring occasionally, until the quinoa is tender.
  8. 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.
  9. Remove the parmesan rind and bay leaf, then taste the soup, and adjust the seasoning with additional salt and black pepper as needed.
  10. 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

Did you make this recipe?

Share a photo and tag us — we can’t wait to see what you’ve made!

Slice of spinach breakfast casserole on a spatula in a white casserole dish.
Spinach Breakfast Casserole PREVIOUS
Stuffed Shells with Ground Beef NEXT
Stuffed shells with ground beef meat sauce in a white baking dish with a serving spoon.
Jump to Recipe

Learn How To Make A Balanced Meal!

Grab a copy of my balanced meal formula guide and learn to make well-balanced meals for breakfast, lunch, and dinner.

    Leave a Review Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

    Comments

    1. Cathy Cayen says

      December 5, 2023 at 5:53 pm

      Stephanie’s recipes are so delicious. I look forward to trying them each week.

      Reply
    2. Emily says

      December 8, 2023 at 4:53 pm

      Sorry, how much quinoa??
      Thanks!

      Reply
      • Stephanie Kay says

        December 9, 2023 at 6:09 am

        1 cup quinoa, all of the measurements are listed in the recipe card.

        Reply
    3. Lori says

      December 9, 2023 at 2:31 pm

      This Vegetarian Quinoa soup hit all the check marks for me! Delicious, quick/easy to make, wholesome, filling, pretty and great leftovers. The parmesan rind added a nice deepflavor and a sprinkle of fresh parmesan before serving gave it that fresh pop that can bring interest whether it was a freshly made pot of soup or leftovers!

      Reply
      • Stephanie Kay says

        December 10, 2023 at 11:34 am

        Oh, I’m so happy you liked it! Thank you so much for sharing and I hope you enjoy your leftovers! 🙂

        Reply
    4. Mari says

      December 9, 2023 at 4:59 pm

      Absolutely delicious, can’t wait for tomorrow’s leftovers

      Reply
      • Stephanie Kay says

        December 10, 2023 at 11:33 am

        So happy you liked it, thank you for sharing!

        Reply
    5. Beth Holcomb says

      December 11, 2023 at 5:19 pm

      Do you think this soup would freeze well? Is there anything I should wait to add in if I’m freezing it?

      Reply
      • Stephanie Kay says

        December 12, 2023 at 5:45 am

        Yes, it freezes very well! There are freezing directions in the “Storage + Reheating” section just above the recipe. 🙂

        Reply
      • Deborah A Outlaw says

        January 4, 2024 at 7:26 am

        I have frozen and it does great. Perfect for back up meal =)

        Reply
    6. KKamin says

      December 13, 2023 at 12:17 pm

      I added a lb of ground turkey to make it more filling. Plus, extra veggies that were on the their last day haha
      Very tasty – will definitely make again.

      Reply
      • Stephanie Kay says

        December 13, 2023 at 2:54 pm

        Love the addition of beef and extra veggies! I’m so happy you enjoyed it, thank you so much for sharing. 🙂

        Reply
      • Sara says

        March 27, 2024 at 8:09 am

        Made this last weekend and it is absolutely delicious!! Leftovers reheated even better!

        Reply
    7. Kirin says

      December 17, 2023 at 2:45 pm

      Absolutely delicious. Will make this again.

      Reply
    8. Alison Owers-Gibbs says

      January 2, 2024 at 3:07 pm

      This recipe was delicious even my husband enjoyed it and he is no fan of quinoa. I am currently calorie counting so need good quality recipes that require good quality ingredients. This fit the bill, beautifully.

      Reply
    9. Anonymous says

      January 2, 2024 at 3:10 pm

      Very hearty and filling

      Reply
    10. Chasity Lafave says

      January 2, 2024 at 3:21 pm

      Great easy recipe! I added a bit more salt and red pepper flakes but that’s personal preference. I didn’t have the parmesan and that could’ve been what it was missing. Very clean and healthy and reheated nicely.

      Reply
    11. Kim says

      January 2, 2024 at 3:27 pm

      Hearty and delicious for a vegetable soup!

      Reply
    12. Cindy says

      January 2, 2024 at 4:56 pm

      This is a great receipe, very tasty and great for food prepping. The Parm cheese adds that extra flavor. Will def make it again!

      Reply
      • Stephanie Kay says

        January 3, 2024 at 10:49 am

        Thanks for sharing, Cindy!

        Reply
    13. Robin Vicino says

      January 2, 2024 at 5:05 pm

      This was absolutely delicious. I used chicken stock instead of vegetable (t’s what I had on hand) so flavorfull.

      Reply
    14. Anonymous says

      January 2, 2024 at 6:02 pm

      Reply
    15. Sue says

      January 3, 2024 at 10:46 am

      The Vegetable Quinoa soup is wonderful.Easy to make with everyday ingredients. My husband,(the meat and potato guy), gives it 5 stars also, now that’s saying something!!

      Reply
      • Stephanie Kay says

        January 5, 2024 at 8:39 am

        So happy to hear it, thank you for sharing, Sue!

        Reply
    16. Sue says

      January 3, 2024 at 8:02 pm

      Absolutely delicious!! Will make again for sure!

      Reply
    17. Deborah A Outlaw says

      January 4, 2024 at 7:24 am

      This soup is my go-to for a hearty and comforting soup! It freezes really well, so great for a back up as well.

      Reply
    18. Marie-Michèl says

      January 4, 2024 at 4:37 pm

      Great taste, I made it vegan omitting the Parmesan rind and adding a third of a cup of nutritional yeast.

      Reply
    19. Helene Bonneau says

      January 6, 2024 at 8:44 am

      Did this receipe twice and my husband and me love it ! You can add the vegetables you have in the fridge and still delicious ! I will do the receipe for sure !

      Reply
    20. Deb says

      January 7, 2024 at 9:32 am

      Reply
    21. Mark says

      January 13, 2024 at 7:07 am

      This is a must make! My wife and I ate this 3 days in a row. I did add about a tablespoon of Better Than Bullion Roasted Vegetable which ga e it a little umami flare.

      Reply
    22. Dino Cababan says

      January 14, 2024 at 9:58 am

      Thanks for the recipe you have shared. It helps a lot

      Reply
    23. Maryann Sullivan says

      January 20, 2024 at 12:18 am

      Love it

      Reply
    24. grimmbygirl says

      March 6, 2024 at 3:48 pm

      I’m looking forward to making this! I don’t have any thyme on hand. Can I use italian seasoning instead?

      Reply
      • Stephanie Kay says

        March 6, 2024 at 4:02 pm

        Absolutely!

        Reply
    25. Cheryl says

      March 26, 2024 at 4:35 pm

      Delicious recipe! I’ve made it twice recently. First time as written. Yum! Second time adding leftover cooked chicken (shredded) DOUBLE YUM!

      Reply
      • Stephanie Kay says

        March 27, 2024 at 8:10 am

        Love the addition of chicken, thanks for sharing, Cheryl!

        Reply
    26. Isabelle Lapierre says

      March 26, 2024 at 6:56 pm

      Excellente et très nourrissante, une soupe comme je les aime ! A refaire ! Merci Red 😃

      Reply
    27. Anonymous says

      March 26, 2024 at 8:43 pm

      This has become a favorite recipe. I had ground Turkey for extra protein.

      Reply
    28. Cheryl says

      May 18, 2024 at 7:12 am

      I have made this one time exactly as written and several times a variation working with what I had on hand. YUM every time! Also, this soup cold is excellent also!

      Reply
      • Stephanie Kay says

        May 18, 2024 at 7:19 am

        Oh, love that you enjoyed it cold as well as hot, great tip! Thank you for sharing, Cheryl. 🙂

        Reply
    29. Diana says

      July 20, 2024 at 4:50 pm

      Excellent healthy soup! I made this and added shredded chicken to up the protein even more. Will definitely make this again.

      Reply
      • Stephanie Kay says

        July 22, 2024 at 7:42 am

        Thank you for sharing, Diana!

        Reply
    30. Wendy says

      November 5, 2024 at 3:48 pm

      This was delicious day one but even better day two and three! I did not bother with the Parmesan rind (forgot to get one) so just added a bit more salt. A total 10!

      Reply
      • Stephanie Kay says

        November 7, 2024 at 7:05 am

        Yay! Thanks for sharing, Wendy. 🙂

        Reply
    31. Kathryn says

      January 23, 2025 at 11:05 am

      This was DELICIOUS! And it made 6 large servings!

      Reply
      • Stephanie Kay says

        January 23, 2025 at 4:58 pm

        So happy you liked it!

        Reply
    32. Patty Borum says

      February 6, 2025 at 8:01 am

      I could live on soups like this one! Tastes great and so nutritious. Another soup that freezes well in mason jars also.

      Reply
      • Stephanie Kay says

        February 7, 2025 at 6:33 am

        Thank you for sharing, Patty!

        Reply
    33. Bryce says

      March 25, 2025 at 7:21 pm

      Thank you for this recipe! Love the taste and love that it includes Quinoa!

      Reply
      • Stephanie Kay says

        March 26, 2025 at 11:28 am

        Thanks for sharing, Bryce!

        Reply
    34. Nina says

      March 28, 2025 at 8:05 am

      I loved this quinoa vegetable soup. It turned out to be tasty and more rich in taste that simple vegetable soup which I used to cook for years. I have included this soup into the list of meals I cook for my family.

      Reply
      • Stephanie Kay says

        March 29, 2025 at 4:22 pm

        I’m so happy to hear it, Nina! Thank you so much for sharing. 🙂

        Reply
    Stephanie Kay Nutrition

    Hey, I’m Stephanie

    – AKA RED –

    I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

    Get to Know Me

    Want A 7-Day Meal Plan?

    Download my free 7-day meal plan, complete with a grocery list, for a week’s worth of easy healthy recipes that make real food work for real life.

      • facebook
      • instagram
      • pinterest

      Shop My Cookbooks

      My eCookbooks are filled with quick and easy real food recipes to help make eating well a breeze so you can crush your goals.

      Learn More

      Recipes

      • Dinner
      • Breakfast
      • Meal Prep
      • Snacks

      Nutrition

      • FAQs
      • Tips
      • This vs. That
      • Weight Loss

      Connect

      • Instagram
      • Youtube
      • About
      • Cookbooks

      About Stephanie

      I’m a nutritionist on a mission to change the way you look at food and teach you how to make real food work for real life in a realistic way.

      Learn More

      Site Credits
      2023 © Stephanie Kay Nutrition | Privacy Policy
      To Top