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Quinoa Vegetable Soup

Quinoa Vegetable Soup
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Quinoa Vegetable Soup is a nutritious and comforting bowl that blends protein-rich quinoa with vibrant vegetables simmered in a flavorful vegetable broth. This wholesome, gluten-free soup is quick and easy to prepare, packed with essential vitamins, fiber, and protein, making it perfect for a light lunch or dinner. Adaptable to various dietary needs, it delivers warmth and satisfaction with every spoonful.

Ingredients

Scale

Grains and Legumes

  • 1 cup quinoa, rinsed
  • Optional: 1 cup cooked chickpeas or white beans (for protein boost)

Vegetables

  • 1 medium carrot, finely chopped
  • 2 stalks celery, finely chopped
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 medium zucchini, chopped
  • 2 cups fresh spinach or kale, chopped
  • 1 cup diced tomatoes (canned or fresh)

Liquids

  • 4 cups vegetable broth (homemade or store-bought, gluten-free)

Herbs and Spices

  • 1 teaspoon dried thyme
  • 2 tablespoons fresh parsley, chopped (plus extra for garnish)
  • Salt, to taste
  • Black pepper, to taste
  • Optional: red pepper flakes or cayenne pepper for spice

Other

  • 1 tablespoon olive oil (for sautéing)
  • Optional garnishes: toasted pumpkin seeds, extra virgin olive oil drizzle, fresh parsley

Instructions

  1. Prepare the Vegetables: Finely chop the onions, carrots, celery, and garlic to build the flavorful base for the soup. Uniform chopping ensures even cooking and balanced texture.
  2. Sauté and Build Flavor: In a large pot, heat the olive oil over medium heat. Add the chopped onions, carrots, celery, and garlic and sauté until softened, fragrant, and lightly golden, about 5-7 minutes.
  3. Add Broth and Tomatoes: Pour in the vegetable broth and diced tomatoes, stirring well to combine. Bring the mixture to a gentle simmer to allow the flavors to meld.
  4. Cook Quinoa Separately: Meanwhile, rinse quinoa thoroughly under cold water to remove bitterness. Cook separately according to package instructions until fluffy, then set aside.
  5. Add Zucchini and Greens: About 10 minutes before serving, add the chopped zucchini and spinach or kale to the pot. This keeps the greens vibrant and nutritious while tenderizing the zucchini.
  6. Combine and Simmer: Once quinoa is cooked, stir it into the soup pot. Let everything simmer together for a few more minutes to blend the flavors. Season gradually with thyme, parsley, salt, and black pepper to taste.

Notes

  • Always rinse quinoa well in cold water to remove its natural bitter coating (saponin).
  • Chop vegetables uniformly to ensure even cooking and texture.
  • Using homemade vegetable broth enhances the depth of flavor.
  • Add leafy greens towards the end to preserve nutrients and color.
  • Season gradually and taste frequently to maintain balance.
  • Optional protein additions include cooked chickpeas or white beans.
  • For a spicy variation, add red pepper flakes or cayenne pepper.

Nutrition

Keywords: quinoa vegetable soup, healthy soup, gluten free soup, vegan soup, nutritious soup, easy soup recipe

Find it online: https://jamescookes.com/quinoa-vegetable-soup/