This nutrient-dense bowl is filled to the brim with an abundance of vibrant vegetables and wholesome plant-based protein sources. This frozen casserole recipe is a convenient solution for using up leftover ingredients, offering a delicious and stress-free meal option. Plus, it’s slow-cooker friendly!
Why You’ll Love This RecipeHere’s What You NeedSubstitutions and Variations? Boil 2 cups of quinoa in 4 cups of water for 15-20 minutes until tender. Then add 2 tablespoons olive oil, sautéing onions, garlic, carrots, celery, and bell peppers until the vegetables are tender.Brittany’s Tips!How to Serve Quinoa Soup How to Store LeftoversFrequently Asked QuestionsMore Popular Soup Recipes
Discover a satisfying and nutritious vegetarian option with our hearty quinoa soup recipe. Packed with an abundance of nutritious vegetables including zucchini, mushrooms, sweet potatoes, and carrots, this dish also incorporates protein-rich quinoa to create a filling and satisfying meal. This vegetarian option is surprisingly appealing, even to dedicated carnivores, who will find its rich flavors and satisfying nutrients impossible to resist.
If you’ve already savored the flavors of my popular vegan lentil soup and vegetable soup recipes, prepare yourself for another culinary delight. The quinoa’s nutty flavour and creamy texture work together to create an exceptionally comforting mouthfeel. This hearty, satisfying dish is a true comfort food, effortlessly combining to create a meal that’s just right for any occasion.
Savoring the warmth of this rich and comforting soup, I pair it perfectly with a crispy slice of crusty sourdough bread, elevating the experience further by adding shredded chicken for an indulgent twist when desired. This delightful dish was an absolute hit with my little ones!
Why You’ll Love This Recipe
- This hearty quinoa-based soup is a true culinary delight, boasting tender vegetables, expertly balanced spices, and an irresistible brothy flavor that will have you craving another serving – and possibly even a third.
- Packed with protein, fiber, and a wealth of essential vitamins, every bowl is designed to leave you feeling at the peak of vitality and well-being.
- As with many soups, this recipe’s true character is revealed after refrigeration, allowing the flavours to meld together harmoniously – a boon for meal prep enthusiasts seeking convenient, satisfying lunch options throughout the week.
- Whether you prefer a medley of vegetables, a dash of heat, or a customized blend of flavors, this dish is highly adaptable and sure to please.
Here’s What You Need
- A variety of fresh vegetables including yellow onion, several garlic cloves, a stalk of celery, multiple mushrooms, one zucchini, one sweet potato, and a handful of kale leaves.
- No need to cook the quinoa beforehand; simply add the uncooked, dry quinoa to your dish. While using white quinoa is a common choice, feel free to experiment with various colors like red, black, or tricolor, based on personal preference and availability.
- The savory foundation of the soup, comprising its essential liquid component. Using low-sodium broth and seasoning with salt as desired adds a layer of flexibility when cooking, allowing for a precise balance of flavors.
- Adds depth, richness, and visual appeal to the soup by introducing more liquid, flavor, texture, and color. If you’re looking to add an extra layer of depth and smokiness to your dish, consider substituting the regular diced tomatoes with fire-roasted ones for a bold and tangy flavor.
- – for a touch of brightness. While store-bought lemon juice may suffice, I highly suggest opting for freshly squeezed lemon juice for its superior flavor and aroma.
- Dried oregano, dried marjoram, dried thyme, along with a pinch of sea salt and freshly ground pepper.
- contributes a savory, slightly nutty undertone. While this may be a suitable starting point, consider refining your approach with a more nuanced description: Optional toppings available include but are not limited to. If you’re looking to transform this into a vegan quinoa soup recipe, simply eliminate the cheese and opt for a dairy-free Parmesan alternative or craft your own vegan Parmesan cheese.
Substitutions and Variations
The possibilities are limitless with this velvety vegetable quinoa soup. Here are some suggestions:
- I love to infuse my creamy tomato soup with a pinch of fiery flair by sprinkling in some crushed red pepper flakes or cayenne pepper for an added layer of depth and excitement.
- Don’t love one of the veggies I’ve included or have another veggie in your fridge that needs to be used up, feel free to swap it out! Use a medley of fresh vegetables that suit your taste and dietary preferences.
- With its existing 9 grams of protein from quinoa, this soup offers a robust nutritional profile; however, for an added boost, consider supplementing with a 15-ounce can of chickpeas or white beans to further enhance the protein content. Why not elevate this simple soup into a hearty and satisfying chicken quinoa bowl by incorporating tender shreds of chicken into the mix?
? Boil 2 cups of quinoa in 4 cups of water for 15-20 minutes until tender. Then add 2 tablespoons olive oil, sautéing onions, garlic, carrots, celery, and bell peppers until the vegetables are tender.
Heat a generous amount of oil in a spacious pot set over medium heat. Sear sliced onions and minced garlic in a hot pan with a pinch of salt, allowing the mixture to soften and release its pungent aroma.
With a medley of colorful aromatics now simmering in the pot, the soup’s depth of flavor is poised to explode. Carrots, their bright orange hue a beacon of vibrancy, mingle with the tender stalks of celery, whose subtle sweetness provides a welcome contrast to the earthy undertones of the sautéed mushrooms. Continue to cook for an additional 5-10 minutes, periodically stirring the mixture.
Combine the spices, tomatoes, broth, and potatoes, stirring until well combined. Mix well to combine.
With quinoa added, raise the heat to its highest setting and watch as the soup bursts into a vigorous boil. Simmer gently for 25-30 minutes.
Carefully lift the lid, then fold in the zucchini and kale. Permit the mixture to cook for an additional 5-10 minutes, allowing the vegetables to reach a state of tender perfection while the quinoa reaches full cooking completion.
Turn off the heat; then, stir in the lemon juice, and taste to adjust the seasoning. Serve hot, garnished with a generous sprinkle of grated Parmesan cheese, if you like.
Brittany’s Tips!
- Quinoa’s inherent coating, saponin, often imparts a bitter flavour. Rinse the ingredients quickly through a fine-mesh strainer before incorporating them into the soup for optimal flavor.
- Savor your soup’s flavors as it simmers, making subtle adjustments to the seasoning blend to harmonize with your unique palate. Soup is very forgiving!
- As the quinoa absorbs a significant amount of liquid, it’s advisable to adjust the broth consistency accordingly, potentially requiring additional liquid additions to achieve your desired soup texture.
How to Serve Quinoa Soup
Thanks to the nutritious quinoa, this hearty veggie quinoa soup provides a satisfying, self-contained meal; however, I often supplement it with complementary sides to enhance its overall appeal through varying volumes and textures. Here are some ideas:
How to Store Leftovers
Soup is truly incredible due to its remarkable ability to retain its flavour and texture, making it an excellent choice for meal prep or leftovers. Cooking in bulk and savoring the flavors for days to come is a culinary delight. The flavors meld together beautifully; allowing it to sit in the refrigerator for 24 hours truly enhances its overall taste.
Before storing, allow the soup to cool completely and then transfer it to an airtight container. Keep refrigerated at a temperature of 4°C (39°F) for up to seven days or frozen at -18°C (0°F) for up to three months. Reheat your dish on the stovetop for a consistent temperature, avoiding the hassle of microwave splatters and hot/cold spots that can mar the overall dining experience.
Frequently Asked Questions
Yes! To prepare this slow-cooker soup, begin by heating oil in a skillet over medium heat and cooking the onion and garlic until they’re tender and aromatic, then proceed with the recipe. With the addition of carrots, celery, and mushrooms, continue to sauté the mixture for an extended period of 5-10 minutes to allow the flavors to meld together harmoniously. Sauté the vegetables and combine them with the remaining ingredients in the slow cooker, reserving the kale and zucchini for later addition. Cook on high for 4 hours or, alternatively, on low for 6 to 8 hours, ensuring the quinoa is thoroughly cooked. As the soup nears completion, add the tender zucchini and nutritious kale to the pot, allowing their flavors to meld harmoniously with the rich broth for a final 30 minutes of simmering. Season to taste and serve!
Nope! Quinoa absorbs the flavors of the soup broth as it cooks, eliminating the need for separate cooking.
No! One of the notable benefits of incorporating quinoa into your soups is its ability to enhance their flavor and texture. Quinoa’s texture remains resilient even when cooked, unlike traditional grains that tend to become mushy. While quinoa stands out as a nutritious alternative to traditional grains, substituting it seamlessly into soups like those made with barley, rice, or orzo is an effective approach.
It is! Quinoa’s natural gluten-free composition makes it an ideal selection for those seeking to avoid this protein altogether. A cursory inspection of the packaging ensures that no potential contaminants were introduced during processing. One of my go-to grains for soups, salads – I highly recommend trying my straightforward quinoa salad recipe – and grain bowls, such as my popular chicken fajita bowl, is quinoa due to its remarkable versatility and impressive nutritional profile.
More Popular Soup Recipes
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