Quinoa vegetable soup is packed full of healthy veggies and quinoa. Quinoa is pretty mild tasting and has a slightly chewy texture when it’s cooked. If you’re not sure if you like quinoa, this is a good way to try it since the quinoa isn’t overpowering in this dish. It blends nicely with all of the tasty veggies and flavorful broth.
Quinoa is a grain known for being a complete protein, meaning that it contains all of the essential amino acids that your body needs to get from your diet. This is unusual for a plant-based protein source (soy beans are another plant-based complete protein).
This soup is appropriate for vegetarian and vegan diets. And, since quinoa is naturally gluten-free, it is also appropriate for those who need to avoid gluten.
To make this soup, sauté onions, carrots, and celery with some olive oil in a large pot. Then, add zucchini and garlic and let it cook for a few minutes.
Add vegetable broth, canned diced tomatoes, bay leaves, dried thyme, dried basil, salt, and pepper to the pot. Bring it to a boil. Then, reduce to a simmer and add some quinoa. I used red quinoa, but any kind will work.
Cover the pot and let it cook for 20 minutes. You will know that the quinoa is cooked when little white curly Q’s start popping out. At that point remove the soup from the heat and stir in some frozen peas. Let the soup rest for 3 to 5 minutes to heat the peas through, then serve.
When I make a broth based soup like this, I like to serve it with a little grated parmesan cheese. It adds rich, salty flavor to the dish.
Recipe adapted from Vegetable Quinoa Soup from Two Peas & Their Pod.
Quinoa Vegetable Soup Recipe
- 2 tbsp. olive oil
- 1 medium onion, diced
- 4 medium carrots, chopped
- 2 celery stalks, chopped
- 2 small zucchini, chopped
- 2 cloves garlic, minced
- 45 oz. vegetable broth (just under 6 cups)
- 1 15 oz. can fire-roasted diced tomatoes
- 2 bay leaves
- 1 tsp. dried thyme
- 1 tsp. dried basil
- 1/2 tsp. salt
- 1/4 tsp. ground black pepper
- 2/3 cup uncooked quinoa (I used red quinoa)
- 1 cup frozen peas
- Heat the oil in a large pot over medium-high heat. Add the onions, carrots, and celery. Cook for 5 minutes, stirring occasionally.
- Add the zucchini and garlic to the pot. Cook 3 minutes.
- Add the broth, tomatoes, bay leaves, thyme, basil, salt, and pepper. Bring to a rolling boil. Stir in the quinoa and reduce to a simmer. Cover and cook for 20 minutes.
- Remove the pot from the heat and stir in the peas. Let the soup rest for 3-5 minutes.
|Serving Size||1 cup|
|Amount Per Serving||As Served|
|Calories 128 Calories from fat|
|% Daily Value|
|Total Fat 1.1||2%|
|Saturated Fat 0.1||1%|
|Dietary Fiber 6.1||24%|
Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
|Total Fat||Less than||65g|
|Sat Fat||Less than||25g|