Quinoa Vegetable Soup

Name: Quinoa Vegetable Soup
Prep time: 15 min
Cook time: 45 min
Total time: 1 h
Ingredients: 3 tablespoons extra virgin olive oil; 1 medium yellow or white onion, chopped; 3 carrots, peeled and chopped; 2 celery stalks, chopped; 1 to 2 cups chopped seasonal vegetables, like zucchini, yellow squash, bell pepper, sweet potatoes or butternut squash; 6 garlic cloves, pressed or minced; 1/2 teaspoon dried thyme; 1 large can (28 ounces) diced tomatoes; Scant 1 cup quinoa, rinsed well in a fine mesh colander (use less for a lighter, more broth-y soup); 4 cups (32 ounces) vegetable broth; 2 cups water; 1 teaspoon salt, more to taste; 2 bay leaves; Pinch red pepper flakes; Freshly ground black pepper; 1 can (15 ounces) great northern beans or chickpeas, rinsed and drained; 1 cup or more chopped fresh kale or collard greens, tough ribs removed; 1 to 2 teaspoons lemon juice, to taste; Optional garnish: freshly grated Parmesan cheese

5 steps

Prep:15minCook:45min

This healthy homemade vegetable soup recipe is full of veggies, kale and quinoa. It's easy to make and good for you, too! This soup makes great leftovers. It's gluten free and vegan, as long as you don't top it with optional Parmesan cheese. Recipe yields 4 to 6 servings of soup.

Updated at: Thu, 17 Aug 2023 12:09:01 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories432.8 kcal (22%)

Total Fat15.3 g (22%)

Carbs61.4 g (24%)

Sugars12.9 g (14%)

Protein16.1 g (32%)

Sodium1792.9 mg (90%)

Fiber11.1 g (40%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

3 tablespoonsextra virgin olive oil

1yellow onion

medium, or white, chopped

chopped, seasonal, like zucchini, yellow squash, bell pepper, sweet potatoes, or butternut squash

6garlic cloves

pressed or minced

½ teaspoondried thyme

1 x 28 ouncescan diced tomatoes

large

1 cupquinoa

scant, rinsed well in a fine mesh colander, use less for a lighter, more broth - y soup

4 cupsvegetable broth

2 cupswater

1 teaspoonsalt

more to taste

2bay leaves

red pepper flakes

freshly ground black pepper

1 x 15 ouncescan great northern beans

or chickpeas, rinsed, drained

1 cupfresh kale

or more, chopped, or collard greens, tough ribs removed

1 teaspoonslemon juice

to taste

parmesan cheese

optional, garnish, freshly grated

Instructions

Step 1

Warm the olive oil in a large Dutch oven or soup pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, seasonal vegetables and a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes.

Step 2

Add the garlic and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the diced tomatoes with their juices and cook for a few more minutes, stirring often.

Step 3

Pour in the quinoa, broth and the water. Add 1 teaspoon salt, 2 bay leaves and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.

Step 4

Cook for 25 minutes, then remove the lid and add the beans and the chopped greens. Continue simmering for 5 minutes or more, until the greens have softened to your liking.

Step 5

Remove the pot from heat, then remove the bay leaves. Stir in 1 teaspoon lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. (You might need up to ½ teaspoon more salt, depending on your vegetable broth and your personal preferences.) Divide into bowls and top with grated Parmesan if you’d like.

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