If you’re craving a comforting, nourishing meal that’s as vibrant in flavor as it is in color, this Quinoa Vegetable Soup Recipe is about to become your new go-to. Bursting with wholesome vegetables, protein-rich quinoa, and hearty beans, every spoonful feels like a warm hug that also fuels your body. It’s incredibly satisfying without being heavy, making it perfect for cozy evenings or anytime you want something both healthy and delicious. Plus, the blend of fresh kale, tender carrots, and savory herbs brings a garden’s worth of goodness into one pot.
Ingredients You’ll Need
These ingredients are refreshingly simple, yet each one plays a crucial role in building the layers of flavor, texture, and vibrancy that make this soup so irresistible. From the earthy quinoa to the zing of fresh vegetables, every element shines through beautifully.
- 2 tablespoons extra virgin olive oil: Provides a rich, fruity base that helps soften and enhance the vegetables.
- 1 small onion, diced: Brings a subtle sweetness and depth to the soup.
- 2 cloves garlic, minced: Adds fragrant warmth that lifts the entire dish.
- 2 medium carrots, peeled and diced: Offers natural sweetness and a pleasant crunch.
- 3 ribs celery, diced: Gives a fresh, slightly peppery bite and balances the flavors.
- 1 medium red bell pepper, diced: Adds a pop of color and mild tanginess.
- 2 (14.5 ounce) cans diced tomatoes: Infuses acidity and a juicy texture to the broth.
- 4 cups vegetable stock or water: The flavorful liquid base that brings everything together.
- ½ teaspoon Italian seasoning: A blend of herbs that provides an aromatic Mediterranean touch.
- 1 cup quinoa, uncooked, rinsed and drained: A protein-packed grain that makes the soup hearty and satisfying.
- 1 teaspoon salt (or to taste): Enhances and balances all the natural flavors.
- ½ teaspoon ground black pepper (or to taste): Adds a subtle kick and depth.
- 1 (15 ounce) can white Cannellini beans, drained: Brings creaminess and additional protein.
- 1 cup kale, chopped: Loads the soup with nutrients and a lovely slight bitterness to complement the sweetness.
- Fresh parmesan cheese (for garnish): A luscious finishing touch that adds a salty, umami richness.
How to Make Quinoa Vegetable Soup Recipe
Step 1: Sauté the Vegetables
Begin by heating the extra virgin olive oil in a large stockpot or Dutch oven over medium-high heat until it shimmers, about 2 minutes. Then add the diced onion, minced garlic, diced carrots, celery, and red bell pepper. Sauté these together until they become fragrant and slightly tender, which should take around 5 minutes. This step unlocks the natural sweetness and depth from the veggies, creating the flavorful foundation of your soup.
Step 2: Add Liquids, Seasonings, and Quinoa
Next, stir in the canned diced tomatoes, vegetable stock, and the Italian seasoning. Pour in the rinsed quinoa, sprinkling with salt and pepper to taste. Bring this mixture to a lively boil, then immediately lower the heat to medium and let it gently simmer for 20 to 25 minutes. Make sure to stir occasionally, ensuring the quinoa cooks evenly and absorbs the savory broth, resulting in a heartwarming texture that’s neither mushy nor underdone.
Step 3: Stir in Beans and Kale
After the quinoa has cooked through, it’s time to add the drained Cannellini beans and chopped kale. Stir everything together and cook for an additional 3 to 5 minutes until the beans are warmed and the kale wilts just perfectly. If your soup thickens too much during this process, feel free to add a splash of water or extra stock to keep the consistency just as you like it — comforting and slightly brothy.
Step 4: Serve with Fresh Parmesan
Finally, ladle the steaming hot soup into bowls and sprinkle with freshly grated parmesan cheese if you like. This finishing touch brings a delightful salty and creamy contrast to the vibrant vegetables and wholesome quinoa, giving the soup an irresistible richness.
How to Serve Quinoa Vegetable Soup Recipe
Garnishes
The parmesan cheese is a classic complement, but you can also experiment by adding a drizzle of extra virgin olive oil, a sprinkle of fresh chopped herbs like parsley or basil, or even a few red pepper flakes if you crave a little heat. These simple garnishes elevate the soup’s flavor and presentation effortlessly.
Side Dishes
This soup pairs wonderfully with crusty bread or warm garlic toast to soak up every last drop of the broth. Alternatively, a light green salad with a lemon vinaigrette provides a refreshing contrast, making your meal feel even more balanced and satisfying.
Creative Ways to Present
For a crowd or special occasion, serve this Quinoa Vegetable Soup Recipe in small cups or shot glasses as a flavorful appetizer. Layer it with a dollop of Greek yogurt or sour cream and add a sprinkle of toasted seeds on top for texture and flair. It’s a visually inviting way to showcase this homestyle classic.
Make Ahead and Storage
Storing Leftovers
This soup keeps beautifully in the refrigerator for up to 4 days. Store it in an airtight container to maintain the freshness of the vegetables and keep the quinoa tender without becoming soggy.
Freezing
Quinoa Vegetable Soup Recipe freezes well, making it an excellent option for meal prep. Allow the soup to cool completely before transferring it to freezer-safe containers. It can be frozen for up to 3 months without losing flavor or texture, though kale may soften further after thawing.
Reheating
To reheat, warm the soup gently on the stovetop over medium heat, stirring occasionally. Add a splash of water or vegetable stock if it seems too thick. Microwaving is fine too; just heat in intervals and stir in between to ensure even warming and maintain the delightful balance between quinoa, vegetables, and broth.
FAQs
Can I use brown rice instead of quinoa?
You certainly can substitute brown rice, but keep in mind it will require a longer cooking time and will change the texture slightly. Quinoa offers a nuttier flavor and cooks more quickly, making it perfect for this soup.
Is this soup suitable for vegans?
Yes, the soup itself is vegan if you skip the parmesan cheese garnish or use a vegan cheese alternative. The recipe is wholly plant-based aside from that optional touch.
How can I make the soup spicier?
Try adding crushed red pepper flakes during the sautéing step or a dash of hot sauce when serving. Fresh chopped jalapeños or a pinch of cayenne powder also work to bring some heat.
Can I use fresh tomatoes instead of canned?
Fresh tomatoes work great if they’re ripe and juicy. Chop about 4 large tomatoes and add them in place of canned. You might need to cook the soup a bit longer for the tomatoes to break down and meld well with the broth.
Is it necessary to rinse quinoa before cooking?
Yes, rinsing quinoa helps remove its natural coating called saponin, which can taste bitter or soapy. Rinsing ensures a clean, pleasant flavor in your soup.
Final Thoughts
This Quinoa Vegetable Soup Recipe is a wonderful way to bring warmth, health, and a burst of color to your table with minimal fuss. It’s perfect for meal prepping, cozy lunches, or anytime you want something nourishing and delicious without complicated steps. Give this recipe a try—I promise you’ll fall in love with its vibrant flavors and comforting goodness just like I did.
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Quinoa Vegetable Soup Recipe
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 6 servings
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
Description
A hearty and nutritious Quinoa Vegetable Soup packed with fresh vegetables, protein-rich quinoa, and flavorful herbs. This comforting soup is perfect for a wholesome meal, combining sautéed aromatic vegetables, tender quinoa, and creamy cannellini beans, topped with a sprinkle of parmesan cheese for an added touch of richness.
Ingredients
Vegetables and Aromatics
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, peeled and diced
- 3 ribs celery, diced
- 1 medium red bell pepper, diced
- 1 cup kale, chopped
Liquids and Canned Goods
- 2 (14.5 ounce) cans diced tomatoes
- 4 cups vegetable stock or water
- 1 (15 ounce) can white Cannellini beans, drained
Dry Goods and Seasonings
- 2 tablespoons extra virgin olive oil
- 1 cup quinoa, uncooked, rinsed and drained
- ½ teaspoon Italian seasoning
- 1 teaspoon salt (or to taste)
- ½ teaspoon ground black pepper (or to taste)
Garnish
- fresh parmesan cheese (for garnish)
Instructions
- Prepare the Base Vegetables: Heat the extra virgin olive oil in a large stockpot or 4-quart Dutch oven over medium-high heat until shimmering, about 2 minutes. Add the diced onion, minced garlic, diced carrots, celery, and red bell pepper. Sauté these vegetables until they become fragrant and slightly tender, which takes approximately 5 minutes.
- Add Liquids and Quinoa: Stir in the diced tomatoes along with their juices, vegetable stock (or water), and rinsed quinoa. Season the mixture with Italian seasoning, salt, and black pepper. Bring the soup to a boil over medium-high heat.
- Simmer the Soup: Once boiling, reduce the heat to medium and allow the soup to cook uncovered for 20 to 25 minutes. Stir occasionally, cooking until the quinoa is tender and fully cooked through.
- Finish with Beans and Greens: Stir in the drained cannellini beans and chopped kale into the soup. Continue cooking for another 3 to 5 minutes, until the beans are heated through and the kale is wilted. If the soup thickens too much, add a splash of water or extra vegetable stock to adjust the consistency to your preference.
- Serve and Garnish: Ladle the hot soup into bowls and top each serving with freshly grated parmesan cheese if desired. Serve immediately to enjoy the full flavor and nourishing warmth of the dish.
Notes
- Rinse quinoa thoroughly under cold water to remove its natural bitterness before cooking.
- You can substitute kale with spinach or Swiss chard if preferred.
- For a vegan version, omit the parmesan cheese or use a plant-based alternative.
- Adjust seasoning with additional salt or pepper to taste after cooking.
- This soup can be stored in the refrigerator for up to 4 days and freezes well for longer storage.
