Quinoa and Vegetable Soup Recipe for Healthy Comfort Meals

Quinoa and vegetable soup is a heartwarming, nutrient-packed meal that’s perfect for any season. Whether you’re looking to warm up on a chilly day or enjoy a light, wholesome lunch, this soup combines the earthy nuttiness of quinoa with a vibrant mix of fresh vegetables.

It’s easy to make, incredibly versatile, and delivers a satisfying boost of protein and fiber, making it a fantastic option for vegetarians, vegans, or anyone wanting a healthy, comforting bowl.

This recipe is designed to be approachable for cooks of all skill levels and can be adapted to whatever vegetables you have on hand. Plus, it’s gluten-free and can be made oil-free if you prefer.

As a bonus, it reheats beautifully, so you can enjoy leftovers or meal prep for the week ahead. If you love wholesome, simple meals that nourish your body and delight your taste buds, this quinoa and vegetable soup recipe will quickly become a staple in your kitchen.

Why You’ll Love This Recipe

Quinoa and vegetable soup stands out because it offers a perfect balance of taste, health, and convenience. Here’s why you’ll adore it:

• Nutritious and filling: Quinoa is a complete protein, providing all nine essential amino acids along with fiber and minerals.
• Vegan and gluten-free: Ideal for a variety of dietary needs without compromising on flavor.
• Quick and easy to prepare: Ready in under 45 minutes with straightforward steps.
• Highly customizable: Swap in your favorite vegetables or spices to suit your palate or pantry.
• Perfect for meal prep: Keeps well in the refrigerator or freezer, retaining its fresh taste and texture.

Ingredients

• 1 cup quinoa, rinsed thoroughly
• 2 tablespoons olive oil (optional for sautéing)
• 1 medium onion, diced
• 3 cloves garlic, minced
• 3 medium carrots, peeled and sliced
• 2 celery stalks, chopped
• 1 zucchini, diced
• 1 red bell pepper, diced
• 1 cup green beans, trimmed and cut into 1-inch pieces
• 6 cups vegetable broth (low sodium preferred)
• 1 can (14.5 oz) diced tomatoes, with juices
• 1 teaspoon dried thyme
• 1 teaspoon dried oregano
• 1/2 teaspoon smoked paprika
• Salt and freshly ground black pepper, to taste
• Fresh parsley, chopped, for garnish
• Juice of 1/2 lemon, optional for brightness

Equipment

• Large soup pot or Dutch oven
• Cutting board and sharp knife
• Measuring cups and spoons
• Wooden spoon or heatproof spatula
• Colander or fine mesh sieve (for rinsing quinoa)
• Ladle for serving

Instructions

1. Prepare the quinoa: Rinse the quinoa under cold water using a fine mesh sieve to remove its natural bitter coating, called saponin.
2. Sauté the aromatics: Heat olive oil in your soup pot over medium heat. Add diced onion and cook until translucent, about 5 minutes. Add minced garlic and sauté for another 1-2 minutes until fragrant.
3. Add the vegetables: Stir in the carrots, celery, bell pepper, zucchini, and green beans. Cook for about 5 minutes, stirring occasionally, to start softening the vegetables.
4. Season and add liquids: Sprinkle in dried thyme, oregano, smoked paprika, salt, and pepper. Pour in the vegetable broth and canned diced tomatoes with their juices. Stir well to combine.
5. Simmer the soup: Bring the mixture to a boil, then reduce heat to low and cover. Let it simmer gently for 15 minutes to allow the flavors to meld and vegetables to soften.
6. Add quinoa and cook: Stir in the rinsed quinoa. Cover and cook for an additional 15 minutes, or until quinoa is tender and has absorbed some of the broth.
7. Final touches: Taste and adjust seasoning with more salt and pepper if needed. Stir in the lemon juice for a bright, fresh finish.
8. Serve: Ladle the hot soup into bowls and garnish with freshly chopped parsley. Enjoy your wholesome, comforting bowl of quinoa and vegetable soup!

Tips & Variations

“Don’t hesitate to swap vegetables based on seasonality or what’s in your fridge. Sweet potatoes, kale, or spinach all make excellent additions or substitutions!”

• Make it spicy: Add a pinch of crushed red pepper flakes or a dash of cayenne for heat. For a flavorful homemade spice blend, check out our Chilli Powder Recipe Vegan: Easy Homemade Spice Blend.
• Use different grains: Substitute quinoa with millet or barley for a different texture and flavor.
• Protein boost: Add cooked chickpeas or lentils to increase the protein content—perfect for a filling meal.
• Oil-free option: Skip the olive oil and sauté the vegetables in a splash of vegetable broth to reduce fat content.
• Make it creamy: Stir in coconut milk or a cashew cream sauce to create a rich, creamy variation.

Nutrition Facts

Serving Suggestions

This quinoa and vegetable soup makes a complete meal on its own, but you can elevate your dining experience with some simple sides. Here are some ideas:

• Serve with a slice of crusty whole-grain bread or a warm pita for dipping.
• Pair it with a fresh green salad drizzled with your favorite vinaigrette.
• Add a dollop of vegan yogurt or a sprinkle of nutritional yeast on top for extra creaminess and umami flavor.
• For a heartier meal, enjoy alongside our A to Z Vegetarian Recipes for Every Meal and Occasion or explore more ancient grain dishes in Ancient Grains Vegetarian Recipes for Healthy Delicious Meals.

Conclusion

Making a nourishing, delicious quinoa and vegetable soup at home is easier than you might think. This recipe offers a perfect blend of wholesome ingredients, vibrant flavors, and comforting textures that will satisfy your hunger and support your well-being.

Whether you’re new to cooking with quinoa or simply looking for a versatile soup that can adapt to your pantry, this dish fits the bill beautifully.

Beyond its taste and nutrition, this soup is a celebration of simple, fresh ingredients coming together in a way that’s both satisfying and easy on the body. It’s the kind of recipe that you’ll want to return to time and again, especially as the seasons change or when you want a quick yet hearty meal.

For more inspiring, healthy vegetarian recipes, be sure to check out our collection of Best Vegetarian Recipes No Dairy for Delicious Meals and other delicious ideas on the blog.

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