Vegetable Quinoa Soup
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.
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Prep Time: 10 minutes -
Cook Time: 30 minutes
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Total Time: 40 minutes
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Yield: 6 servings 1x -
Category: Soup -
Method: Stovetop
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Cuisine: American
Category:
Method:
Cuisine: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
- 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
Find it online: https://kaynutrition.com/vegetable-quinoa-soup/
