Short introduction
Healthy Quinoa Vegetable Soup is a nourishing dish packed with colorful veggies and protein-rich quinoa. This soup is not only hearty and comforting but also incredibly easy to make, making it the perfect option for a healthy meal any day of the week. Whether you’re looking to eat more plant-based foods or just want something light yet filling, this soup ticks all the boxes.
Why you’ll love it
This soup is loaded with vitamins, minerals, and antioxidants from the variety of vegetables used. Quinoa acts as a complete protein, meaning it contains all nine essential amino acids, making this dish great for anyone seeking a nutritious meal. With its warm, comforting flavors, Healthy Quinoa Vegetable Soup is perfect for chilly evenings or for meal prep, as it keeps well and tastes even better the next day. Plus, it’s vegan, gluten-free, and can easily be made in larger batches!
Ingredients
- 1 cup quinoa
- 4 cups vegetable broth
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 1 bell pepper, diced
- 1 zucchini, diced
- 1 can (14.5 oz) diced tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- Salt and pepper to taste
- Fresh parsley for garnish
Substitutions & key variations
This soup is versatile! If you don’t have quinoa, you could use rice or another grain instead. Feel free to swap the vegetables based on what you have on hand. For a spicier kick, add a pinch of red pepper flakes or chopped jalapeños. You can also enhance the soup with different herbs like thyme or basil instead of oregano.
Step-by-step
Step 1
Rinse the quinoa under cold water and set it aside.
Step 2
In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sautéing until fragrant (around 2-3 minutes).
Step 3
Add the diced carrots, celery, and bell pepper. Cook for about 5 minutes, or until the vegetables begin to soften.
Step 4
Stir in the diced zucchini, diced tomatoes, dried oregano, and smoked paprika. Season with salt and pepper to taste.
Step 5
Pour in the vegetable broth and bring the mixture to a boil.
Step 6
Once boiling, add the rinsed quinoa. Reduce the heat to low and let it simmer for about 15-20 minutes, or until the quinoa is cooked and the vegetables are tender.
Step 7
After simmering, adjust the seasoning if necessary, then remove from heat.
Step 8
Serve hot, garnished with fresh parsley.
Success tips
To ensure the best texture, keep an eye on the quinoa as it cooks. It’s done when it becomes fluffy and the germ ring appears. Avoid overcooking the vegetables; they should retain some crunch for the best flavor and texture. A common mistake is not rinsing the quinoa well, which can lead to a bitter taste.
How to serve
Healthy Quinoa Vegetable Soup pairs well with crusty bread, crackers, or a side salad for a complete meal. You can also top it with avocado slices or a dollop of yogurt for added creaminess. This soup is delightful on its own or as a starter to your main course.
Storage & reheating
Leftover soup can be stored in an airtight container in the refrigerator for up to 5 days. To reheat, simply warm it on the stove or in the microwave until heated through. If the soup thickens, feel free to add a splash of vegetable broth to bring it back to your desired consistency.
Frequently Asked Questions
How can I make this soup spicy?
To add some heat, mix in red pepper flakes or diced jalapeños while sautéing the vegetables.
Can I freeze this soup?
Yes, Healthy Quinoa Vegetable Soup freezes well. Just portion it into freezer-friendly containers and store it for up to 3 months. Make sure to leave some room for expansion.
Is this soup gluten-free?
Yes, all the ingredients used in this recipe are naturally gluten-free, making it a great option for those with gluten sensitivities.
How many calories are in a serving?
The calorie count can vary based on ingredient brands and portions, but generally, one serving has around 200-250 calories.
Can I add protein to this soup?
Certainly! You can add canned beans, lentils, or shredded chicken for extra protein.
Nutrition notes / equivalents
When it comes to nutrition, this Healthy Quinoa Vegetable Soup is a powerhouse. Quinoa provides fiber and protein, while the fresh vegetables offer a wide range of vitamins and minerals. One serving is an excellent way to increase your daily vegetable intake while enjoying a cozy meal.
Conclusion + CTA
Healthy Quinoa Vegetable Soup is a simple, nutritious, and delicious option for any meal. It’s easy to prepare, packed with flavor, and perfect for meal prepping or quick weeknight dinners. Try this recipe today and enjoy a warm bowl of healthiness!
For more delicious and healthy recipes, check out our collection of easy soups, fresh salads, and hearty grain dishes!
Links to related recipes
- Lentil and Spinach Soup
- Creamy Tomato Basil Soup
- Vegetable Barley Risotto
- Spinach and Chickpea Salad
- Carrot and Ginger Soup
Healthy Quinoa Vegetable Soup
Ingredients
Main Ingredients
- 1 cup quinoa Rinsed well before adding to prevent bitterness.
- 4 cups vegetable broth
- 1 tablespoon olive oil
- 1 medium onion, chopped
- 2 cloves garlic, minced
- 2 medium carrots, diced
- 2 stalks celery, diced
- 1 medium bell pepper, diced
- 1 medium zucchini, diced
- 14.5 oz can diced tomatoes
- 1 teaspoon dried oregano
- 1 teaspoon smoked paprika
- to taste Salt and pepper
- to taste Fresh parsley for garnish Chop fresh parsley for a flavorful garnish.
Instructions
Preparation
- Rinse the quinoa under cold water and set it aside.
- In a large pot, heat the olive oil over medium heat. Add the onion and garlic, sautéing until fragrant (around 2-3 minutes).
- Add the diced carrots, celery, and bell pepper. Cook for about 5 minutes, or until the vegetables begin to soften.
- Stir in the diced zucchini, diced tomatoes, dried oregano, and smoked paprika. Season with salt and pepper to taste.
- Pour in the vegetable broth and bring the mixture to a boil.
- Once boiling, add the rinsed quinoa. Reduce the heat to low and let it simmer for about 15-20 minutes, or until the quinoa is cooked and the vegetables are tender.
- After simmering, adjust the seasoning if necessary, then remove from heat.
- Serve hot, garnished with fresh parsley.