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–+ servings
Bowl of hearty meatless quinoa vegetable soup with fresh vegetables and herbs
Clara Whitley

Meatless Quinoa Vegetable Soup

A hearty and vibrant soup filled with vegetables and quinoa, perfect for chilly evenings.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 6 servings
Course: Main Course, Soup
Cuisine: American
Calories: 250
Ingredients Method Nutrition Notes

Ingredients
  

Main Ingredients
  • 1 tablespoon olive oil (or your favorite cooking oil)
  • 1 medium onion, diced
  • 2 cloves garlic, minced
  • 2 carrots, diced
  • 2 celery stalks, diced
  • 1 bell pepper, diced (red or yellow) for sweetness
  • 1 zucchini, diced (or any other squash)
  • 1 cup chopped kale (or spinach or Swiss chard)
  • 1 can (14.5 ounces) diced tomatoes (with juices)
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1 leaf bay leaf
  • 1 cup quinoa, rinsed
  • 4 cups vegetable broth (or water with bouillon)
  • Salt and pepper to taste
  • Fresh parsley or cilantro for garnish (optional)

Method
 

Preparation
  1. Heat the olive oil in a large pot over medium heat.
  2. Add diced onion and sauté for 3-4 minutes until translucent and fragrant.
  3. Stir in minced garlic and cook for about 30 seconds.
Cooking
  1. Add diced carrots and celery, cooking them for about 5 minutes.
  2. Add bell peppers and zucchini, mixing well for another 4-5 minutes.
  3. Pour in diced tomatoes with their juices, along with dried thyme, oregano, and bay leaf. Stir and cook for a couple of minutes.
  4. Add rinsed quinoa and vegetable broth, bringing to a gentle boil.
  5. Reduce heat to low, cover the pot, and let it simmer for 15-20 minutes until quinoa is fluffy and vegetables are tender.
  6. Remove Bay Leaf, taste and add salt and pepper to your liking.
  7. Stir in chopped kale (or spinach) and let it wilt for about a minute.

Nutrition

Serving: 1gCalories: 250kcalCarbohydrates: 40gProtein: 10gFat: 5gSaturated Fat: 1gSodium: 400mgFiber: 7gSugar: 6g

Notes

This soup can be customized with any veggies you have. Add red pepper flakes for spice, fresh herbs for aroma, beans for protein, or a splash of coconut milk for creaminess. It stores well in the fridge for up to a week and also freezes wonderfully.

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