Description

This vegetable quinoa soup can be made with white, red, or tri-color quinoa, and keeps well in the fridge and freezer making it great for meal prep.

Ingredients

Scale

2 tablespoons olive oil
1 onion, diced
3 carrots, peeled and diced
2 ribs celery, diced
2 cloves garlic, minced
1 teaspoon dried thyme
1 teaspoon dried oregano
1/4 teaspoon red pepper flakes (optional)
1 teaspoon salt
1 cup quinoa, raw
1 can (14 oz.) white beans, strained and rinsed
1 can (28 oz.) diced tomatoes
4 cups vegetable broth
2 cups water
1 bay leaf
1 microbial-rennet parmesan rind
2 cups spinach, roughly chopped

Instructions

Step: In a large pot on medium-high heat, warm the olive oil.
Step: Add the onion, carrot, and celery and sauté for 3-4 minutes until tender. Then add the minced garlic and cook for an additional 1-2 minutes until tender.
Step: Add the dried thyme, dried oregano, red pepper flakes, and salt, and sauté for an additional minute until fragrant.
Step: Pour in the quinoa, white beans, and diced tomatoes and stir to combine with the vegetables.
Step: Pour in the broth and water and stir again until everything is well incorporated.
Step: Add the parmesan rind and bay leaf to the pot and stir to ensure they are submerged in the broth.
Step: Bring the soup to a boil, then reduce to a simmer, and cook for 20 minutes, stirring occasionally, until the quinoa is tender.
Step: Once cooked, add the chopped spinach, stir until well incorporated in the soup, and simmer for a final 5 minutes until the spinach is wilted. If you find the soup too thick, simply add some more water or broth to thin the soup to your liking.
Step: Remove the parmesan rind and bay leaf, then taste the soup, and adjust the seasoning with additional salt and black pepper as needed.
Step: Serve the soup immediately or allow it to cool completely and store it in the fridge for up to 5 days or in the freezer for up to 3 months.

Notes

To Make it in a Slow Cooker: Add all of the ingredients to a slow cooker and cook on high for 2-3 hours or on low for 4-5 hours. To Use Cooked Quinoa: Add the quinoa as instructed in step 4, however, only simmer the soup for 5-10 minutes until heated through. To Use Frozen Spinach: Thaw 1/2 cup or 2 ounces of frozen spinach, press out any excess water, and add it to the soup as per step 8.

Prep Time: PT10M
Cook Time: PT30M
Category: Soup
Method: Stovetop
Cuisine: American

Nutrition

Serving Size: 1 serving
Calories: 265 kcal
Sugar: 9 g
Sodium: 750 mg
Fat: 7 g
Saturated Fat: 1 g
Unsaturated Fat: 5 g
Trans Fat: 0 g
Carbohydrates: 43 g
Fiber: 8 g
Protein: 9 g
Cholesterol: 5 mg

Keywords: soup, vegetable soup, quinoa, healthy, plant-based, meal prep