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
Scale
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.
