Description
This hearty Quinoa Vegetable Soup is a nutritious blend of fresh vegetables, protein-rich quinoa, and cannellini beans simmered in a flavorful vegetable broth. Perfect as a comforting meal, it features sautéed onions, garlic, carrots, celery, and bell peppers combined with diced tomatoes and Italian seasoning for a vibrant taste. Garnished with fresh parmesan, this soup is both wholesome and satisfying, ideal for a healthy lunch or dinner.
Ingredients
Scale
Vegetables and Aromatics
- 2 tablespoons extra virgin olive oil
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 medium carrots, peeled and diced
- 3 ribs celery, diced
- 1 medium red bell pepper, diced
- 1 cup kale, chopped
Liquids and Canned Goods
- 2 (14.5 ounce) cans diced tomatoes
- 4 cups vegetable stock or water
- 1 (15 ounce) can white Cannellini beans, drained
Grains and Seasonings
- 1 cup quinoa, uncooked, rinsed and drained
- ½ teaspoon Italian seasoning
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon ground black pepper (or to taste)
Garnish
- fresh parmesan cheese (for garnish)
Instructions
- Heat the oil and sauté vegetables: Heat the extra virgin olive oil in a large stockpot or 4-quart Dutch oven over medium-high heat until shimmering, about 2 minutes. Add the diced onion, minced garlic, diced carrots, diced celery, and diced red bell pepper. Sauté the mixture until fragrant and the vegetables become slightly tender, approximately 5 minutes.
- Add tomatoes, stock, quinoa, and seasonings: Stir in the canned diced tomatoes, vegetable stock (or water), Italian seasoning, and rinsed quinoa. Season the soup with salt and black pepper to taste. Bring the mixture to a boil, then reduce the heat to medium. Allow the soup to simmer, stirring occasionally, for 20 to 25 minutes until the quinoa is cooked and tender.
- Incorporate beans and kale: Add the drained white cannellini beans and chopped kale to the pot. Continue to cook for an additional 3 to 5 minutes until the beans are heated through and the kale has wilted. If the soup appears too thick, add a splash of water or extra vegetable stock to loosen the consistency as needed.
- Serve and garnish: Ladle the hot soup into bowls and garnish with fresh parmesan cheese, if desired. Serve warm and enjoy a nutritious, comforting meal.
Notes
- Rinsing quinoa before cooking removes its natural bitter coating, ensuring a milder flavor and better texture.
- Vegetable stock can be substituted with water for a lighter taste, but stock adds depth of flavor.
- Fresh parmesan adds a savory, salty finish but can be omitted or replaced with a vegan cheese alternative for dietary preferences.
- Adjust salt and pepper seasoning according to your taste preference.
- For added heat, incorporate red pepper flakes during the sautéing step.
