Quinoa Vegetable Soup

5 from 1 vote

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.

Prep Time10

Cook Time30

Total Time40

Course: Main Course, Soup

Cuisine: American

Diet: Gluten Free, Low Lactose, Vegan, Vegetarian

Servings:

Calories: 184kcal

Author: Olivia Parsons

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.

Nutrition facts are an estimate.

Nutrition