Name: Vegetable Quinoa Soup
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Ingredients: 2 tablespoons olive oil; 1 medium yellow onion, diced; 2 medium carrots, diced; 2 celery stalks, diced; 4 cloves garlic, minced; 1 cup quinoa; 1 can (14.5 ounces) diced tomatoes, with juice; 6 cups vegetable broth; 2 cups water; 1 teaspoon salt; ½ teaspoon black pepper; Other spices to taste; 2 cups chopped spinach

Discover > Recipes > Vegetable Quinoa Soup

Vegetable quinoa soup is a nourishing and hearty dish perfect for health-conscious individuals seeking both comfort and nutrition. As a versatile recipe, it allows for the incorporation of various fresh vegetables, enriching the dish with essential vitamins and minerals. The addition of quinoa, a complete protein source containing all nine essential amino acids, makes this soup a well-rounded meal. Its gluten-free nature also makes it an excellent option for those with dietary restrictions or looking through different vegetarian soups.

The soup's origin is rooted in the Andean region of South America, where quinoa has been a staple grain for thousands of years. The adaptability of this dish is evident as it accommodates seasonal produce and caters to personal taste preferences. Home cooks appreciate the simplicity of preparing this one-pot meal that delivers complex flavors and textures. With each spoonful, diners enjoy a blend of creamy, crunchy, and chewy components, making it a culinary delight.

Nutritionists often recommend vegetable quinoa soup as part of a balanced diet because it provides a plethora of nutrients without excessive calories. It's a popular choice among those seeking to maintain or lose weight without compromising their intake of proteins and fibers. The soup's low glycemic index also helps in stabilizing blood sugar levels, beneficial for individuals with diabetes. This dish exemplifies clean eating and supports a wholesome lifestyle.

How Quinoa in Soup is Good for You

Quinoa is a nutritious seed that transforms any soup into a powerhouse of health benefits. When cooked, quinoa becomes fluffy and creamy, making it an excellent thickening agent for soups while simultaneously boosting the nutritional profile.

Nutrient-rich: Each serving of cooked quinoa (how long does cooked quinoa last?) is a wellspring of essential nutrients. It packs vitamins, minerals, and is especially high in magnesium, phosphorus, folate, and zinc, fortifying the body's needs.

High in Protein: Quinoa stands out with its remarkable extra protein content. It is one of the few plant foods that contain all nine essential amino acids, making it a complete protein source. This is particularly beneficial for anyone looking to maintain or build muscle mass.

Rich in Fiber: A bowl of soup with quinoa is an easy way to increase dietary fiber intake. Fiber aids digestive health, helps to regulate blood sugar levels, and contributes to a feeling of fullness, which can assist in weight management.

Protein, fiber, magnesium, and amino acids are all essential nutrients that provide important health benefits to the body. Protein supports muscle repair and growth. Fiber enhances digestive health by promoting regularity. Magnesium is crucial for many bodily processes including muscle and nerve function. Amino acids are the building blocks of protein and essential for protein synthesis in the body to build and maintain muscle mass. Consuming foods that provide adequate amounts of these key nutrients can support overall health.

The incorporation of quinoa into soup ensures a satisfying meal that supports overall wellness. Its versatility and mild flavor make it a harmonious addition to a wide variety of soup recipes, ensuring that nutritious eating is both easy and delicious.

Nutritious Ingredients for the Soup Base

A strong foundation is essential for a delicious and nutritious soup. For the vegetable quinoa soup base, key ingredients like aromatic vegetables and a rich broth come together to create a flavorful and healthful starting point.

Aromatics for the Vegetable Broth

The vegetable broth gains depth and complexity from its aromatics. Starting with olive oil, a classic base for sautéing, the cook gently sweats finely chopped onions and minced garlic, releasing their natural sugars and essential oils. This simple yet crucial step lays the groundwork for a robust flavor profile.

Onions and Garlic
- Sauté in Olive Oil until translucent.
- They provide a sweet and savory backdrop to the broth.

A Hearty Soup Packed with Flavor

The core of the soup’s heartiness is a nutrient-rich vegetable broth, which serves not only as a hydrating element but also an infusion of flavor. This liquid base, made by simmering vegetables and herbs, is low in calories yet rich in minerals and vitamins, contributing to the overall nourishment of the soup.

Vegetable Broth
- A low-calorie, nutrient-dense liquid.
- Foundation for blending flavors and cooking the quinoa.

Vegetable Soup Ingredients and Variations

The right mix of vegetables can turn a simple quinoa soup into a hearty and nutritious meal. Below are various ingredients and variations that can be used to tailor the soup to personal preferences and seasonal availability.

Common Vegetables

Quinoa vegetable soup typically begins with a base of carrots, celery (how long does celery last?), and onions. These staples provide a flavor foundation. For added texture and richness, diced tomatoes and corn are popular choices, while carrots and celery contribute a satisfying crunch. Here's a list of common vegetables used:

Carrots (diced)
Celery (chopped)
Onions (finely chopped)
Diced Tomatoes (canned or fresh)
Corn (fresh, frozen, or canned)

The Seasonal Vegetable to Use

Seasons also play a significant role in choosing the right vegetables for the soup. For example, in the summer, zucchini, yellow squash, and green beans are often at their peak and provide a fresh taste. In contrast, during fall and winter, one might consider diced sweet potatoes or butternut squash (how long does butternut squash last?) for their comforting sweetness and starchier content. Seasonal vegetables include:

Summer: Zucchini, Yellow Squash, Green Beans
Fall/Winter: Diced Sweet Potatoes, Butternut Squash

Leafy Additions

Leafy greens not only add a pop of color but also a wealth of nutrients. Kale and spinach are excellent choices. They wilt into the soup nicely, contributing texture and layers of flavor. For a different twist, one can also experiment with other leafy vegetables such as chard or collard greens (how long do collard greens last?). The leafy greens should be added towards the end of the cooking process to preserve their delicate textures. Here are the leafy additions:

Kale (chopped)
Spinach (chopped)
Other options: Chard, Collard Greens

These versatile ingredients allow for countless variations and can provide a satisfying and healthy meal, whether it's a chilly winter evening or a cool summer night.

Seasonings and Condiments

The seasoning blend for Vegetable Quinoa Soup determines the complexity and depth of its flavor. It is crucial to strike a balance, ensuring each component complements the others without overpowering the delicate taste of the vegetables and quinoa.

Essential Seasonings:

Salt: A foundational seasoning that enhances the natural flavors of the ingredients.
Black Pepper: Adds a subtle heat and sharpness, which elevates the overall taste.
Garlic Powder: (how long does garlic powder last?) Provides a warm, earthy undertone without the pungency of fresh garlic.
Bay Leaves: Contribute a floral and slightly minty essence that infuses the soup.
Dried Oregano: Offers a hint of bitterness with earthy, minty notes.

Fresh Additions:

Lemon Juice: A splash brightens the soup, adding a zesty, fresh dimension.
Fresh Thyme: Its lemon-pine flavor complements the lemon juice and quinoa exceptionally well.

Spices for Depth:

Chili Powder: Brings a mild, smoky heat to the dish, which can be adjusted to taste.
Cayenne Pepper: Used sparingly, this type of pepper flakes introduces a spicy kick that can warm the palate.
Fennel Seeds: Lend a sweet, anise-like flavor, enriching the soup’s aromatic profile.

Herbal Touches:

Basil: Sweet and fragrant, it pairs beautifully with oregano to give the soup an Italian flair.
Oregano: Aside from dried, fresh oregano can be used to garnish and add a robust flavor.

Incorporating these seasonings and condiments judiciously will ensure the Vegetable Quinoa Soup is both flavorful and aromatic. Each provides a unique contribution that, when combined, results in a harmonious and satisfying dish. Easy on the pepper flakes though.

Easy but Good Vegetable Quinoa Soup Recipe

This simple yet satisfying recipe brings together a symphony of diced vegetables, hearty quinoa, and aromatic spices, all simmered in a flavorful broth. Perfect for a comforting meal on chilly days with a dip of crusty bread slices or whenever you crave a hearty, healthy dish, this soup offers a delightful blend of textures and tastes. Follow these straightforward steps to create a deliciously balanced soup that's sure to warm both body and soul.

Ingredients:

2 tablespoons olive oil
1 medium yellow onion, diced
2 medium carrots, diced
2 celery stalks, diced
4 cloves garlic, minced
1 cup quinoa
1 can (14.5 ounces) diced tomatoes, with juice
6 cups vegetable broth
2 cups water
1 teaspoon salt
½ teaspoon black pepper
Other spices to taste
2 cups chopped spinach

Instructions:

Heat olive oil in a large pot or dutch oven over medium-high heat.
Add diced onion, carrots, celery, and minced garlic to the pot. Sauté the vegetables for about 5 minutes until they become tender.
Stir in the quinoa and let it toast for a couple of minutes.
Add the can of diced tomatoes (including the juice), vegetable broth, water, salt, pepper, and any desired spices. Bring the mixture to a boil.
Reduce the heat, cover the pot, and let the soup simmer in medium heat for 20 minutes until the quinoa is fully cooked and the vegetables are soft.
Add the chopped spinach to the pot and let it wilt for a few minutes.
Taste the soup and season with salt and pepper to taste.
Allow the flavors to meld together by simmering the soup for a bit longer if desired. Finally gauge the taste and you can add additional salt if your like.
Serve the hot soup and enjoy!

Preparation Time: Approximately 35-40 minutes Note: Allowing enough time for the flavors to meld together enhances the depth of flavor in the soup. Store the leftovers using an airtight container.

Yield: 6

Author: Mariano Clement Gupana