Vegetarian Quinoa Soup recipe

There’s something undeniably comforting about a warm bowl of soup, especially when the days get shorter and the temperatures drop. For me, soup is more than just food; it’s a hug in a bowl, a nourishing elixir that warms you from the inside out. And while I love many kinds of soup, my absolute go-to, the recipe I find myself making again and again, is this incredible Vegetarian Quinoa Soup. Honestly, I wasn’t always a quinoa fan. It seemed a bit…trendy. But once I discovered how perfectly it works in soup – adding a wonderful nutty flavor, a satisfying chewiness, and a protein boost – I was hooked. This soup is a powerhouse of goodness. It’s packed with colorful vegetables, simmered in a flavorful broth, and loaded with nutritious quinoa. What I love most about this recipe, besides its incredible taste, is its versatility. It’s a fantastic way to use up whatever vegetables are in season or lurking in your fridge. Plus, it’s naturally vegetarian (and easily made vegan and gluten-free!), making it perfect for almost everyone. My family adores it, and even my kids, who can be picky eaters, happily slurp down bowls of this vibrant soup. It’s become a weeknight staple, a lunchbox favorite, and a comforting meal whenever we need a little extra nourishment. Trust me, this Vegetarian Quinoa Soup is more than just a recipe; it’s a warm, healthy, and delicious experience you’ll want to repeat again and again. Get ready to discover your new favorite soup!

Ingredients for Hearty and Flavorful Vegetarian Quinoa Soup

The ingredient list for this Vegetarian Quinoa Soup is flexible and forgiving. Feel free to swap vegetables based on your preferences and what’s available. The key is to use fresh, high-quality ingredients for the best flavor.

For the Soup Base:

• Olive Oil: 2 tablespoons. Olive oil is used for sautéing the aromatics and adds richness to the soup. Extra virgin olive oil is preferred for its flavor and health benefits.
• Yellow Onion: 1 medium, chopped. Yellow onion provides a foundational savory flavor base for the soup.
• Carrots: 2 medium, diced. Carrots add sweetness, color, and texture to the soup.
• Celery: 2 stalks, diced. Celery contributes a subtle savory note and aromatic depth.
• Garlic: 3-4 cloves, minced. Garlic is essential for aromatics and adds a pungent, savory flavor.
• Vegetable Broth: 8 cups (low-sodium preferred). Vegetable broth forms the liquid base of the soup and adds a savory depth of flavor. Use a good quality broth for the best results.
• Diced Tomatoes: 1 can (14.5 ounces), undrained. Diced tomatoes add acidity, sweetness, and body to the soup. You can use fire-roasted diced tomatoes for a smoky flavor.
• Tomato Paste: 2 tablespoons. Tomato paste intensifies the tomato flavor and adds richness and depth to the soup.

For the Vegetables and Quinoa:

• Quinoa: 1 cup, rinsed. Quinoa is the star of the soup, adding protein, fiber, and a nutty flavor. Rinsing quinoa removes saponins, which can give it a bitter taste.
• Zucchini: 1 medium, diced. Zucchini adds a mild flavor and tender texture.
• Yellow Squash: 1 medium, diced. Yellow squash is similar to zucchini and adds a subtle sweetness and color.
• Bell Pepper: 1 medium (any color), diced. Bell pepper adds sweetness, crunch, and vibrant color. Red, yellow, or orange bell peppers are particularly nice for their sweetness.
• Corn Kernels: 1 cup, fresh or frozen. Corn adds sweetness and a burst of summery flavor. If using frozen corn, no need to thaw.
• Black Beans: 1 can (15 ounces), rinsed and drained. Black beans add protein, fiber, and a creamy texture.
• Spinach: 5 ounces, fresh, roughly chopped. Spinach adds a boost of nutrients and wilts down beautifully into the soup. You can also use kale or other leafy greens.

For Seasoning and Flavor:

• Dried Oregano: 1 teaspoon. Dried oregano provides a warm, slightly bitter, and earthy flavor that complements vegetables and tomato-based soups.
• Dried Basil: 1 teaspoon. Dried basil adds a sweet, aromatic, and slightly peppery flavor.
• Bay Leaf: 1-2 bay leaves. Bay leaf adds a subtle, tea-like aroma and depth of flavor to the soup. Remember to remove it before serving.
• Salt: 1 teaspoon, or to taste. Salt enhances all the flavors in the soup.
• Black Pepper: ½ teaspoon, freshly ground, or to taste. Freshly ground black pepper adds a pungent and aromatic spice.
• Red Pepper Flakes (Optional): ¼ teaspoon, or to taste, for a subtle kick of heat.
• Fresh Lemon Juice: 1-2 tablespoons, or to taste. Fresh lemon juice adds brightness and acidity to balance the flavors at the end.

Optional Garnishes (for serving):

• Fresh Parsley or Cilantro: Chopped fresh herbs add freshness and visual appeal.
• Shredded Parmesan Cheese (Optional, for Vegetarian but not Vegan): For a cheesy topping.
• Avocado: Diced avocado adds creaminess and healthy fats.
• Sour Cream or Greek Yogurt (Optional, for Vegetarian but not Vegan): For a creamy topping.
• Tortilla Strips or Croutons: For added crunch.
• Hot Sauce: For extra spice.

Step-by-Step Instructions for Making Delicious Vegetarian Quinoa Soup

Follow these easy-to-follow instructions to create a flavorful and satisfying Vegetarian Quinoa Soup. Building layers of flavor through sautéing and proper seasoning is key to a truly delicious soup.

Step 1: Sauté Aromatics

• Sauté Onion, Carrots, and Celery: Heat olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, diced carrots, and diced celery. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften and the onion becomes translucent. This step helps to develop the base flavor of the soup.
• Add Garlic: Add the minced garlic to the pot and sauté for another minute until fragrant, being careful not to burn the garlic.

Step 2: Build the Soup Base

• Add Tomato Paste: Stir in the tomato paste and cook for 1-2 minutes, stirring constantly, until it darkens slightly and becomes fragrant. Cooking the tomato paste enhances its flavor and adds depth to the soup.
• Add Broth and Tomatoes: Pour in the vegetable broth and add the undrained diced tomatoes. Stir to combine, scraping up any browned bits from the bottom of the pot.
• Add Seasonings: Add the dried oregano, dried basil, bay leaf(s), salt, black pepper, and red pepper flakes (if using). Stir well to combine all the seasonings.

Step 3: Simmer and Cook Quinoa

• Bring to a Simmer: Bring the soup to a simmer over medium-high heat.
• Add Quinoa: Rinse the quinoa thoroughly under cold water in a fine-mesh sieve. Add the rinsed quinoa to the simmering soup.
• Simmer: Reduce heat to low, cover the pot, and simmer for 15-20 minutes, or until the quinoa is cooked through and has slightly puffed up. Stir occasionally to prevent sticking.

Step 4: Add Remaining Vegetables

• Add Heartier Vegetables: Add the diced zucchini, diced yellow squash, and diced bell pepper to the soup.
• Simmer Again: Continue to simmer, covered, for another 8-10 minutes, or until the vegetables are tender-crisp. Avoid overcooking the vegetables; they should still have a slight bite.
• Add Corn and Black Beans: Stir in the corn kernels and rinsed and drained black beans. Cook for another 2-3 minutes, until heated through.

Step 5: Finish and Serve

• Stir in Spinach: Stir in the chopped spinach and cook until it wilts, about 1-2 minutes.
• Remove Bay Leaf: Remove the bay leaf(s) from the soup.
• Add Lemon Juice: Stir in the fresh lemon juice. Start with 1 tablespoon and add more to taste, until the soup has a bright and balanced flavor.
• Taste and Adjust Seasoning: Taste the soup and adjust seasoning as needed. Add more salt, pepper, lemon juice, or red pepper flakes to your preference.
• Serve Hot: Ladle the Vegetarian Quinoa Soup into bowls and serve hot. Garnish with your desired toppings, such as fresh parsley or cilantro, shredded Parmesan cheese (if using), avocado, sour cream or Greek yogurt (if using), tortilla strips, croutons, or hot sauce.

Nutrition Facts for Vegetarian Quinoa Soup

(Approximate values, per serving. Nutritional content can vary based on specific ingredients and serving size.)

Servings: Approximately 6-8 servings

Calories per Serving (estimated): 200-280 calories

Approximate Breakdown per Serving:

• Protein: 8-12 grams
• Fat: 5-8 grams (primarily healthy fats from olive oil and avocado garnish, if used)
• Saturated Fat: 1-2 grams (can vary depending on olive oil and cheese garnish, if used)
• Cholesterol: 0 mg
• Sodium: 400-600 mg (can vary depending on broth and canned tomatoes used, use low-sodium options to reduce sodium content)
• Carbohydrates: 30-40 grams
• Fiber: 8-10 grams
• Sugar: 8-12 grams (naturally occurring sugars from vegetables and tomatoes)

Key Nutrients (per serving, approximate and varies):

• Vitamin A: High (from carrots, spinach, bell peppers)
• Vitamin C: High (from bell peppers, tomatoes)
• Vitamin K: Good source (from spinach)
• Folate: Good source (from spinach, black beans)
• Potassium: Good source (from tomatoes, spinach, beans)
• Iron: Moderate source (from spinach, quinoa, black beans)
• Magnesium: Good source (from spinach, quinoa, black beans)

Important Note: These are estimated nutritional values. For precise nutritional information, use a nutrition calculator and input the exact quantities and brands of ingredients you use. This soup is generally a very healthy and nutrient-dense meal, being low in fat and high in fiber, protein, vitamins, and minerals.

Preparation Time for Vegetarian Quinoa Soup

Total Time: Approximately 45-55 minutes

Breakdown:

• Prep Time (Vegetable Chopping, Rinsing Quinoa): 20-25 minutes
• Cooking Time (Sautéing, Simmering): 25-30 minutes

This Vegetarian Quinoa Soup is relatively quick to prepare, making it perfect for weeknight meals. The majority of the time is spent simmering, allowing the flavors to meld and the quinoa to cook. You can further reduce prep time by purchasing pre-chopped vegetables or using frozen vegetables (though fresh vegetables are recommended for best flavor).

How to Serve Vegetarian Quinoa Soup

Vegetarian Quinoa Soup is a hearty and satisfying meal on its own, but it can be enhanced with various accompaniments and toppings. Here are some delicious serving suggestions:

• Toppings for Added Flavor and Texture:
  • Fresh Herbs: Chopped fresh parsley, cilantro, or basil add brightness and freshness.
  • Shredded Cheese (Vegetarian Option): Parmesan, cheddar, or Monterey Jack cheese add a cheesy richness (omit for vegan).
  • Avocado: Diced avocado provides creaminess and healthy fats.
  • Sour Cream or Greek Yogurt (Vegetarian Option): A dollop of sour cream or Greek yogurt adds tanginess and creaminess (omit for vegan).
  • Tortilla Strips or Croutons: Crispy tortilla strips or croutons add a satisfying crunch.
  • Hot Sauce: A dash of hot sauce or sriracha adds a spicy kick for those who like heat.
  • Lemon or Lime Wedges: A squeeze of fresh lemon or lime juice brightens the flavors.
  • Toasted Pumpkin Seeds or Sunflower Seeds: Adds nutty flavor and crunch.
• Side Dishes for a Complete Meal:
  • Crusty Bread or Garlic Bread: For dipping into the soup and soaking up the flavorful broth.
  • Side Salad: A simple green salad or a more substantial salad with vinaigrette complements the soup nicely.
  • Grilled Cheese Sandwich (Vegetarian Option): A classic pairing for tomato-based soup.
  • Cornbread: Fluffy cornbread is a delicious and comforting side.
  • Quesadillas (Vegetarian Option): Cheese or vegetable quesadillas make a heartier accompaniment.
• Serving Styles:
  • Soup Bowls: Serve in classic soup bowls for a comforting and casual meal.
  • Mugs: For a lighter lunch or snack, serve in large mugs.
  • Bread Bowls: For a fun and unique presentation, serve in bread bowls (ensure bread is vegan if needed).
• Seasonal Variations:
  • Summer: Garnish with fresh basil, corn salsa, and a dollop of avocado crema.
  • Fall: Add roasted butternut squash or sweet potatoes, and garnish with toasted pumpkin seeds and a sprinkle of cinnamon.
  • Winter: Serve with crusty bread, a sprinkle of Parmesan cheese, and a drizzle of olive oil.
  • Spring: Add asparagus, peas, and fresh dill, and garnish with a swirl of vegan cashew cream or sour cream.

Additional Tips for the Best Vegetarian Quinoa Soup

Here are five essential tips to make your Vegetarian Quinoa Soup even more delicious and foolproof:

1. Rinse Quinoa Thoroughly: Always rinse quinoa under cold water in a fine-mesh sieve before adding it to the soup. Rinsing removes saponins, a natural coating that can give quinoa a bitter or soapy taste. Rinsing ensures a cleaner, more pleasant flavor in your soup.
2. Don’t Overcook the Quinoa: Quinoa cooks relatively quickly. Simmer it for the recommended time (15-20 minutes) and check for doneness. Overcooked quinoa can become mushy and lose its pleasant texture. It should be tender and slightly chewy, with a small white “tail” visible.
3. Sauté Vegetables for Flavor Depth: Don’t skip the sautéing step! Sautéing the onion, carrots, and celery in olive oil before adding the broth helps to build a deeper, more complex flavor base for the soup. Sautéing softens the vegetables, releases their natural sugars, and creates a richer, more aromatic soup.
4. Use Good Quality Broth: The vegetable broth is a primary flavor component of the soup. Using a good quality vegetable broth, preferably low-sodium, will significantly enhance the overall taste. Homemade vegetable broth is even better, but a good store-bought brand works well too. Avoid overly salty broths, as you can always add salt later to taste.
5. Balance Flavors with Lemon Juice: Fresh lemon juice is the secret ingredient that brightens and balances all the flavors in this soup. Adding lemon juice at the end provides acidity that cuts through the richness of the tomatoes and vegetables, and enhances the overall taste. Start with a tablespoon or two and adjust to your preference, tasting as you go.

Frequently Asked Questions (FAQ) About Vegetarian Quinoa Soup

Q1: Can I make this Vegetarian Quinoa Soup vegan?

A: Yes, absolutely! This soup is naturally vegetarian and very easily made vegan. Simply ensure you use vegetable broth (check labels to confirm it’s vegan, some may contain honey) and omit any non-vegan garnishes like Parmesan cheese, sour cream, or Greek yogurt. Replace with vegan garnishes like avocado, toasted seeds, or a drizzle of vegan cashew cream.

Q2: Can I add other vegetables to this soup?

A: Yes, definitely! One of the best things about this soup is its versatility. Feel free to add other vegetables based on your preferences and what you have on hand. Great additions include:
* Sweet Potatoes or Butternut Squash: Diced sweet potatoes or butternut squash add sweetness and heartiness (add with carrots and celery to sauté).
* Potatoes: Diced potatoes add creaminess and substance (add with carrots and celery).
* Green Beans: Add trimmed and halved green beans with the zucchini and yellow squash.
* Mushrooms: Sliced mushrooms add earthy flavor (sauté with onions or add with zucchini).
* Kale or other leafy greens: Substitute kale for spinach or add other leafy greens like collard greens (add with spinach or simmer slightly longer for tougher greens).
* Cauliflower or Broccoli Florets: Add small florets with the zucchini and yellow squash.

Q3: Can I make this soup in a slow cooker or Instant Pot?

A: Yes, this soup can be adapted for both slow cooker and Instant Pot.
* Slow Cooker: Sauté onions, carrots, and celery in a skillet as directed. Transfer to a slow cooker. Add garlic, tomato paste, broth, tomatoes, seasonings, and quinoa. Cook on low for 6-8 hours or high for 3-4 hours. Add zucchini, yellow squash, bell pepper, corn, and black beans in the last hour of cooking. Stir in spinach and lemon juice before serving.
* Instant Pot: Use the sauté function to sauté onions, carrots, and celery. Add garlic and tomato paste and sauté briefly. Add broth, tomatoes, seasonings, and quinoa. Secure lid and cook on high pressure for 8 minutes, followed by a natural pressure release for 10 minutes, then quick release remaining pressure. Stir in zucchini, yellow squash, bell pepper, corn, black beans, spinach, and lemon juice.

Q4: How long does Vegetarian Quinoa Soup last in the refrigerator?

A: Vegetarian Quinoa Soup will last for 3-4 days in an airtight container in the refrigerator. The flavors often meld and deepen overnight, making it even tastier the next day.

Q5: Can I freeze Vegetarian Quinoa Soup?

A: Yes, Vegetarian Quinoa Soup freezes well. Let the soup cool completely before transferring it to freezer-safe containers or bags. Leave some headspace in containers as liquids expand when frozen. Freeze for up to 2-3 months. Thaw overnight in the refrigerator or reheat directly from frozen in a pot over medium heat, adding a little extra broth or water if needed to thin it out. Vegetables may soften slightly after freezing and thawing, but the soup will still be delicious.

Enjoy making and savoring this wholesome and flavorful Vegetarian Quinoa Soup! It’s a healthy, versatile, and comforting meal for any time of year.

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