Vegetable Quinoa Soup is a perfect soup for this time of year. It is a healthy soup that is simple to make and delicious. It is a gluten free, vegan soup that is good for you. I think you will enjoy this hearty soup.
Vegetable Quinoa Soup is very flavorful. The quinoa and the beans will keep you full and satisfied, and it is full of hearty vegetables. The base of this soup is a tomato broth. It will freeze well if you want to make a batch as meal prep and have some to put away for another time. You can make this quinoa soup recipe ahead of time. It is one of those recipes that will be better on the next day.
Quinoa is an ancient grain that is a plant-based protein, high in fiber. It is also full of nutrients and healthy for you. Check out some other quinoa recipes like Butternut Squash Quinoa Salad, Apple Cinnamon Quinoa, Zucchini Corn Quinoa Salad, Lemon Asparagus Quinoa, and Lemon Chive Quinoa Patties.
For more healthy vegan soups, check out 10 Simple Vegan Soups.
SOME THINGS TO KNOW: FAQ’S
INGREDIENT TIPS:
- Rinsing quinoa before using it is an important step due to the natural coating on the quinoa seeds called saponin. Here is why it is necessary to rinse quinoa:
- Saponin has a bitter taste, which can affect the flavor of your dish. Rinsing the quinoa thoroughly under cold water helps to remove this coating, ensuring that the quinoa doesn’t taste bitter once cooked.
- Rinsing can also help improve the texture of the cooked quinoa. It becomes fluffier and less clumpy, making it a more pleasant addition to your dishes.
- The saponin coating can make the quinoa seeds stick together. Rinsing helps to separate the grains, leading to a better overall texture in your finished dish.
- Like any other grain, quinoa can have residual dirt or debris. Rinsing helps to clean it thoroughly before cooking.
- Although saponin is a natural component and not harmful in the small amounts present on quinoa, some people might be sensitive to it. Rinsing it off can reduce the likelihood of gastrointestinal discomfort.
SPECIAL EQUIPMENT NEEDED:
- Large Pot or Dutch Oven: A large pot or Dutch oven is essential for making soup. It should be big enough to hold all the ingredients and provide enough space for the soup to simmer properly.
- Cutting Board and Sharp Knife: For chopping vegetables like carrots, celery, onions, and garlic, a sturdy cutting board and a sharp knife are necessary.
- Measuring Cups and Spoons: To measure out ingredients like olive oil, quinoa, spices, and broth, having a set of measuring cups and spoons is handy.
- Can Opener: This is needed to open the can of crushed tomatoes and the can of white beans.
- Wooden Spoon or Heat-Resistant Spatula: A wooden spoon or a heat-resistant spatula is useful for stirring the ingredients while cooking to prevent them from sticking to the bottom of the pot.
- Colander or Fine Mesh Strainer: This is needed for rinsing the quinoa before cooking it in the soup.
- Ladle: A ladle is useful for serving the soup into bowls.
SUBSTITUTIONS:
- You can use many different types of beans in this recipe. Black beans, kidney beans, and pinto beans would be good options.
- This recipe calls for Rainbow Quinoa. Red quinoa or white quinoa would be a good alternative.
- You could use chicken broth instead of vegetable broth in this quinoa vegetable soup if you do not need to keep it a vegetarian recipe.
- Italian seasoning can be substituted for the oregano and basil.
- If you do not have olive oil, any neutral flavored oil like canola, vegetable, or sunflower oil will work fine.
- Parsnips or sweet potatoes are good alternatives to carrots.They both add a similar texture and a slightly sweet flavor.
- Any type of onion, like red or white onions can be used in place of the yellow onion. You can also use shallots for a milder taste.
HOW TO STORE VEGETABLE QUINOA SOUP:
- You can keep any leftover soup in the refrigerator in an airtight container for 3-5 days. Allow the soup to cool to room temperature before storing.
- This soup will freeze well and can be kept in the freezer for 2-3 months. Make sure it is placed into an airtight freezer container.
- Defrost the soup overnight in the refrigerator.
HOW TO REHEAT VEGETABLE QUINOA SOUP:
- Place the leftover soup into a large soup pot to reheat over medium low heat.
- To reheat the soup in a microwave, cover the soup and reheat it on high, stirring every minute or so to ensure even heating.
- If the soup has thickened too much upon storage or freezing, you may need to add a little water or broth when reheating it to reach your desired consistency.
MORE HEALTHY,EASY SOUP RECIPES:
- Lentil Brown Rice Soup, Lentil Soup, Tuscan Bean Soup, Chickpea Vegetable Soup, and Mediterranean Vegetable Soup are other vegan soup recipes that you may enjoy.
OPTIONAL COOKING METHODS:
- Check out How to Convert a Recipe to a Slow Cooker if you want to cook it this way. If you want to make this in an Instant Pot, check out How to Convert a Stovetop Recipe to an Instant Pot.
Heat the olive oil in a large pot or dutch oven over medium heat. Add the carrots and celery and cook stirring occasionally for 3-4 minutes.
Add the onions and garlic and cook for another 2 minutes until the onion starts to become translucent.
Add the crushed tomatoes, vegetable broth, quinoa, oregano, basil, salt and pepper. Turn the heat to medium-high heat and bring the soup to a boil. Once it is boiling, reduce the heat setting to the low setting and let it slowly simmer, uncovered for 30 minutes.
Add the beans and corn to the soup and heat through.
Add the baby spinach and stir until it has wilted.
Vegetable Quinoa Soup
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Ingredients
- 1 tablespoon olive oil
- 4 small carrots, sliced
- 2 celery stalks, diced
- 1 medium yellow onion, diced
- 3 fresh garlic cloves, minced
- 28 ounce can crushed tomatoes
- 6 cups vegetable broth or vegetable broth
- 1 cup rainbow quinoa
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 1 teaspoon salt
- 1 teaspoon black pepper
- 15 ounce can small white beans, drained and rinsed
- 1 cup frozen corn kernels
- 2 cups fresh baby spinach, stems removed
Instructions
Heat oil in a large pot or dutch oven over medium heat. Add the carrots and celery and cook stirring occasionally for 3-4 minutes.Add the onions and garlic and cook for another 2 minutes until the onion starts to become translucent.
Add the crushed tomatoes, vegetable broth, quinoa, oregano, basil, salt and pepper. Turn the heat to the high setting and bring the soup to a boil. Once it is boiling, reduce the heat setting to the low setting and let it slowly simmer, uncovered for 30 minutes.
Add the beans and corn to the soup and heat through. Add the baby spinach and stir until it has wilted. Taste and season with an additional pinch of salt and pepper if desired.
Serve with some grated parmesan cheese and crushed red pepper flakes for extra flavor.
