This healthy quinoa vegetable soup is packed with veggies, protein, and flavor! It's easy to use any seasonal or frozen vegetables you have around, plus quinoa makes this soup thick and filling. This recipe is gluten-free, dairy-free, and vegan.
This Quinoa Vegetable Soup is hearty and delicious! A light tomato broth is packed with veggies & also protein from quinoa. Everything is cooked in one pot so this recipe has easy prep and easy clean up. It's the perfect easy dinner recipe, ready in under 40 minutes.
It's a great way to get in some healthy vegetables and protein. This soup is super customizable—use whatever fresh or frozen veggies you have to bulk it up. The quinoa absorbs a lot of broth so after it sits, this soup eats thick almost like a chili. It really is a full meal with veggies, protein, carbs, and healthy fats. It will keep you full for hours.
This recipe is packed with flavor and nutrients. It is naturally gluten-free, nut-free, and vegetarian. The soup is also dairy-free and vegan—just don't top with parm at the end! Make this healthy soup for your weekly meal prep and try pairing it with some gluten-free garlic bread, gluten-free focaccia, or gluten-free no knead bread.
Jump to:
Why You'll Love This Recipe
- It's full of flavor and vegetables. Healthy AND delicious.
- Warm and hearty. This soup is a full meal. It will keep you cozy & full during the colder months.
- One pot meal! Easy cooking & even easier clean up.
- Easy weeknight meal made in under 40 minutes.
- Made with simple ingredients. Most of these are pantry staples or seasonal veggies you probably have hanging around.
- Customizable. Use what vegetables and flavors you have on hand.
- Easy to make for a crowd. This makes a lot of soup.
- Allergy-friendly. This vegetarian recipe is also nut-free, gluten-free, dairy-free, and vegan.
- It's a full meal. There's plant-based protein, carbs, & lots of veggies.
Love easy soup recipes? You'll also like my gluten-free minestrone, dairy-free broccoli cheddar soup, gluten-free tomato soup, and maybe even this no bean chili.
Ingredient Notes
Here is everything you'll need to make this vegetable quinoa soup recipe:
- Olive oil
- Onion, carrots, celery: The base of any great soup. Use white onion or yellow onion.
- Minced garlic: Fresh garlic is great but honestly the jarred stuff will work.
- Seasoning: Italian seasoning, paprika, salt, black pepper, red pepper flakes. Add any other flavors you enjoy, like some cayenne pepper for spice.
- Seasonal vegetables: These could be fresh produce you have hanging around, or frozen veggies you're looking to use up. I like zucchini, red bell pepper, squash, sweet potatoes, and frozen green beans.
- Strained tomatoes (passata): Strained tomatoes don't have any seeds or skin. It is a smooth tomato purée typically sold in a glass jar. If all you have is canned whole or crushed tomatoes, those will work too. Just give them a quick mash or blend if you like it smooth.
- Vegetable stock: I like to use a lower sodium one. Of course, you can use chicken broth or bone broth if it's all you have.
- Bay leaves: They add that I-can't-put-my-finger-on-it flavor.
- Uncooked quinoa: Ensure you rinse the quinoa before adding to the soup. You can use white quinoa or red quinoa.
- Baby spinach or stemmed and chopped kale.
- Lemon juice: For a little acid.
- Parmigiano reggiano: I like to finish with a little bit of this salty cheese.
Substitutions
Can I make this dairy-free? Just leave out the parm at the end!
Add more protein! When adding the tomatoes and broth, add a can of your favorite beans or chickpeas for more protein and fibre. Try black beans, cannellini beans, pinto beans, kidney beans, white beans, etc.
Step-by-Step Instructions
Be sure to read the recipe card below for the full ingredient list and instructions.
(1) Place a large pot over medium heat. Once hot, add the olive oil, onion, carrots, and celery. Sauté for 5 minutes until softened.
(2) Add the garlic, seasonings, and any fresh seasonal veggies such as bell pepper, zucchini, or squash. If using frozen veggies, add later. Cook for 2 minutes.
(3) Add the entire jar of strained tomatoes. Fill the empty jar halfway with water and swirl to catch any leftover tomato on the sides. Pour into the pot. Add the vegetable broth, bay leaves, and any frozen vegetables.
(4) Add the quinoa to the pot and increase to medium-high heat. Loosely cover the pot with a lid and simmer for 15-20 minutes until the quinoa is cooked. It will thicken up a lot.
(5) Stir in the spinach and the juice of ½ a lemon. You can stir in some parmesan cheese, or save that for topping. Taste and adjust for seasoning.
Serve hot and enjoy!
What to Serve with Quinoa Vegetable Soup
This recipe really is a one pot meal. It's got protein, carbs, & tons of veggies to keep you full for hours. I like to serve it with a crusty bread for dipping, and a side salad would make a delicious soup & salad combo. Here are some of my favorite recipes:
- Gluten-free garlic bread
- Gluten-free focaccia
- Gluten-free no knead bread
- Crunchy kale salad
- Beet & goat cheese salad
- Prosciutto wrapped asparagus
- Charred corn
- Broccoli salad
Storage
This soup will thicken significantly as it cools, since the quinoa will continue to absorb broth. That's okay, it almost eats like a chili. Cool the soup completely then transfer to an airtight container and refrigerate for up to 5 days. Reheat on the stove or in the microwave.
Freezing: This soup freezes wonderfully. Place cooled soup in a freezer safe container or bag. Freeze for up to 3 months. Defrost in the fridge overnight, or in a bowl of cool water for a few hours, then heat on the stove.
Expert Tips
Here are some of my top tips and tricks for successful homemade soup:
- Pre-chop all vegetables so the cooking goes quickly.
- Add any fresh or frozen vegetables you need to use up.
- If you want a thinner soup consistency, use half the quinoa.
- Add beans for more protein and fibre.
- Adjust the seasoning to your taste preferences.
- Serve with gluten-free garlic bread to scoop everything up.
- Freeze leftover soup in cubes for easy portioning and defrosting later.
Frequently Asked Questions
Yes, quinoa is gluten-free! It is a whole grain that cooks similarly to other gluten containing grains, yet it is perfectly safe to consume. Always read your package, as cross-contact with wheat or barley is possible with quinoa. Quinoa is full of protein, fibre, and lots of nutrients like iron, B vitamins, and magnesium.
The beauty of this soup is that it's all cooked in one pot, even the quinoa. This means that the quinoa may overcook slightly, and will certainly keep absorbing broth as it sits. This may cause the quinoa to become slightly softer than normal. Don't worry though, it is still delicious and this hearty soup is thick!
I don't have an Instant Pot—in fact, I've never used one! Unfortunately I cannot recommend using an instant pot or slow cooker as I have not tested them for this recipe. If you do try it, let me know in the comments below!
This healthy homemade quinoa vegetable soup is the perfect soup for the cooler weather. This soup is packed with hearty vegetables and protein, so it will keep you full for hours! It's the perfect easy weeknight dinner, and also great on football Sunday since it eats nice and thick like a chili. The perfect allergy-friendly recipe for the fall and winter!
More Easy Dinner Recipes
- Spaghetti aglio e olio
- Gluten free hamburger helper
- Fettuccine alfredo without cream
- Greek chicken meatballs
- Turkey meatballs
- Gluten-free chicken nuggets
- Sausage & eggplant pasta
- Sweet potato shepherd's pie
Related Recipes
- Mexican Elote Pasta Salad (High Protein)
- High Protein Greek Pasta Salad
- How to Add Protein to Boxed Mac and Cheese
- High Protein Cottage Cheese Vodka Sauce
Have you made this quinoa vegetable soup? I'd very much appreciate it if you leave a 5-star ⭐️⭐️⭐️⭐️⭐️ review below, and tag me on instagram @fromoliviaskitchen!
Recipe
Quinoa Vegetable Soup
Ingredients
- 2 tablespoon olive oil
- ½ onion diced
- 2 carrots peeled and chopped
- 3 stalks of celery chopped
- 2 cloves minced garlic
- 2 teaspoon Italian seasoning
- 1 teaspoon paprika
- ½ teaspoon each: salt, pepper, red pepper flakes
- 1-2 cups chopped seasonal vegetables zucchini, bell pepper, squash
- 800 ml strained tomatoes (passata)
- 6 cups vegetable broth
- 2 bay leaves
- 1 cup uncooked quinoa
- 1 cup spinach or stemmed and chopped kale
- ½ lemon
- Parmigiano reggiano for topping
Instructions
- Place a large stock pot over medium heat. Once hot, add the olive oil, onion, carrots, and celery. Sauté for 5 minutes until softened.
- Add the garlic, seasonings, and any fresh seasonal veggies such as bell pepper, zucchini, or squash. If using frozen veggies, add later. Cook for 2 minutes.
- Add the entire jar of strained tomatoes. Fill the empty jar halfway with water and swirl to catch any leftover tomato on the sides. Pour into the pot. Add the vegetable broth, bay leaves, and any frozen vegetables.
- Add the quinoa to the pot and increase the heat to medium-high. Loosely cover the pot with a lid and simmer for 15-20 minutes until the quinoa is cooked. It will thicken up a lot.
- Stir in the spinach and the juice of ½ a lemon. You can stir in some parmesan cheese, or save that for topping. Taste and adjust for seasoning. Serve hot and enjoy!
Notes
- Frozen vegetables: If you don't have any fresh seasonal vegetables, feel free to add frozen veggies while adding the broth. Think frozen squash, green beans, corn, broccoli, etc.
- Dairy free: Make this soup dairy free by simply omitting the parmigiano cheese at the end.
- Add ins: For more protein, add a can of your favourite beans or chickpeas while adding the broth.
- Storage: This soup will thicken significantly as it cools, since the quinoa will continue to absorb broth. That's okay, it almost eats like a chili. Cool the soup completely then transfer to air tight containers and refrigerate for up to 5 days. Reheat on the stove or in the microwave.
- Freezing: This soup freezes wonderfully. Place cooled soup in a freezer safe container or bag. Freeze for up to 3 months. Defrost in the fridge overnight, or in a bowl of cool water for a few hours, then heat on the stove.
Comments
No Comments