Vegetable Quinoa Soup is full of good-for-you veggies in a savory tomato broth. Potatoes, beans, and quinoa add heartiness and protein. Easily customizable, vegan-friendly (use vegetable stock!), and perfectly warming on a cold winter day!
It’s January. You need soup. Bonus if it’s a healthy, veggie & protein packed soup to help us all stick to our 2017 health & fitness intentions!
Currently writing to you on a Friday night from a huddle of blankets on my couch with Full House reruns on the TV. I know, I know. Queen of cool here.
But, like I said, it’s January and still colder than I need it to be to operate as a functioning human. This is basically my version of hibernating. Right now, all I want all day long are warm cups of tea/coffee and hot bowls of soup.
Speaking of intentions..I’m thinking of kicking my caffeine habit. Anyone have any tips to cut back/survive? Please share!
Anyway, this soup!
I think the BEST thing about vegetable soups is all the wonderful color & texture, assuming one does not simmer their veggies to the point of mush. Eek! That does not make for pretty soup, friends.
Here I gently simmered (keyword, gently) rainbow carrots, onion, lots of garlic, fennel, bell pepper, yukon gold potatoes, kidney beans, and quinoa in a rich tomato broth. Green beans, peas, and parsley are added toward the end of the cooking time to help preserve color & texture.
The first time I made this soup, I used chickpeas in place of kidney beans and that was equally tasty. Use whatever you have on hand! That’s kind of another great thing about vegetable soups – they’re easily customizable. Change up the veggies depending on what you have on hand/need to use up. A few handfuls of curly kale added at the end of cooking is a great idea if you’re working on eating more leafy greens!
The soup gets finished with a healthy splash of red wine vinegar at the end of cooking. Don’t worry – you won’t taste vinegar when all is said and done. Finishing dishes with a bit of acid helps brighten & balance flavors. Sometimes it’s just what you need to take something from tasting “just okay” to extra flavorful!
Did you know? Finishing with an acid can also counteract the blandness of an under-salted recipe OR eliminate the need for extra salt at the table.
You’ll notice extra lemon slices next to my bowl of soup. I’m a lemon lover and, for me, the combination of both vinegar & lemon brightens this soup and makes it delectable!
Another perk about this cozy vegetable quinoa soup is the leftovers! It seriously will keep ya fed for a week. Gobble the leftovers for healthy lunches (hey, meal prep, hey) or freeze half for another time.
Give it a try & let me know how you like it!
If you make this recipe, use #heartandstove on Instagram so I can check out your creations!
- 2 tbsp olive oil
- 1 medium yellow onion, chopped
- 4-6 garlic cloves, minced
- 1 green bell pepper, chopped
- 1 fennel bulb, chopped
- 2 carrots, sliced into thin rounds
- 2 cups yukon gold potatoes, chopped
- 2 14oz cans fire-roasted diced tomatoes
- 1 14oz can chickpeas OR red kidney beans
- 1 1/2 tsp kosher salt
- 1 tsp black pepper
- 2 tsp dried oregano
- 1 tsp ground cumin
- 2 tbsp tomato paste
- 1 cup uncooked quinoa
- 8 cups chicken stock (use vegetable stock to make it vegan)
- 2 cups green beans, cut into 1-2 inch pieces (I used thawed frozen green beans)
- 1 cup frozen peas
- 1/4 cup parsley, chopped
- 1 tbsp red wine vinegar
- Heat olive oil in dutch oven over medium-high heat. Sauté onions 2 minutes, then add garlic and saute another minute or two.
- Add pepper, fennel, carrot to pot and saute 2-4 minutes.
- Add diced tomatoes, potatoes, beans, salt, pepper, oregano, cumin, tomato paste, and stock. Stir in the uncooked quinoa.
- Bring soup to a low boil, then reduce heat to medium low and simmer 20-30 minutes or until potatoes are tender and quinoa is cooked through.
- During last 5-10 minutes, add frozen green beans and peas.
- Off heat, stir in chopped parsley and red wine vinegar.