Quinoa Vegetable Soup
31
Published Jan 10, 2025, Updated Jan 17, 2025
This post may include affiliate links. Thank you for your support.
This hearty quinoa soup is packed with a ton of veggies and plant-based protein. It’s easy to make and great for leftovers. Plus, it’s slow-cooker friendly!
If you’re on the hunt for a filling vegetarian soup look no further than this quinoa soup recipe! It’s packed with tons of vegetables like zucchini, mushrooms, sweet potatoes and carrots, plus protein-packed quinoa to make it extra hearty and satisfying. Even meat-eaters will love this one — it’s so flavorful and nourishing, they won’t miss the meat!
If you’ve ever tried my vegan lentil soup or vegetable soup recipe, you’re going to love this one. The quinoa adds a satisfying texture that makes every bite feel extra cozy. It’s comforting, nourishing, and comes together easily in one pot — perfect for any day of the week!
I love serving this soup with a slice of crusty sourdough bread and when I’m wanting some extra protein I sometimes add shredded chicken to this soup. Even my kiddos gobbled this one up!
Table of Contents
Why You’ll Love This Recipe
- Flavorful – The quinoa, tender veggies, and perfectly spiced broth make this soup so delicious you’ll be going back for seconds (or thirds).
- Nourishing – Every bowl is packed with protein, fiber, and tons of vitamins to keep you feeling your best.
- Great for leftovers – Like most soups, the flavors only get better the next day, making it perfect for meal prep and quick lunches throughout the week.
- Customizable – You can easily swap in your favorite veggies, add a kick of spice, or tweak the flavors to suit your taste.
Here’s What You Need
- vegetables – yellow onion, garlic cloves, carrots, celery, mushrooms, zucchini, sweet potato and kale.
- quinoa – no need to cook the quinoa beforehand, just throw the uncooked, dry quinoa in! I always use white quinoa because that’s normally what I have on hand, but you can use red quinoa, black quinoa or tricolor quinoa, depending on your preference or what you have on hand.
- vegetable broth – the liquid base of the soup. I like using low-sodium broth and adding salt to taste at the end of cooking if needed.
- diced tomatoes – adds more liquid, flavor, texture and color to the soup. I used regular diced tomatoes but fire roasted tomatoes would be delicious as well!
- lemon juice – for a touch of brightness. I recommend using freshly squeezed lemon juice as opposed to the juice you find in stores.
- spices – dried oregano, dried marjoram, dried thyme, sea salt and pepper.
- grated parmesan cheese – adds some salty and nutty flavor. This is definitely an optional topping. If you need this to be a vegan quinoa soup recipe, just omit the cheese, use a dairy-free parmesan or make my vegan parmesan cheese.
Find the full ingredient list with measurements in the recipe card below.
Substitutions and Variations
The options are truly endless with this vegetable quinoa soup! Here are some suggestions:
- Make it spicy: I like to add a little crushed red pepper flakes or cayenne pepper to give the soup a little kick!
- Swap the veggies: Don’t love one of the veggies I’ve included or have another veggie in your fridge that needs to be used up? Feel free to use whatever veggies you have on hand.
- Add more protein: This soup already has 9 grams of protein per serving thanks to the quinoa, but if you’re looking to amp up the protein even more you can add a 15 ounce can of chickpeas or white beans to the soup. Or make it a chicken quinoa soup by adding shredded chicken to this soup!
How to Make Quinoa Vegetable Soup
Step 1: Heat oil in a large pot over medium heat. Sauté onion and garlic with a little salt until onions are translucent and fragrant.
Step 2: Add carrots, celery, and mushrooms to the pot. Cook for another 5-10 minutes, stirring occasionally.
Step 3: Stir in the spices, tomatoes, broth, and potatoes. Mix well to combine.
Step 4: Add the quinoa, increase heat to high, and bring the soup to a boil. Cover, reduce to a simmer, and cook for 25-30 minutes.
Step 5: Remove the lid, stir in zucchini and kale, and let simmer for another 5-10 minutes until the vegetables are tender and the quinoa is fully cooked.
Step 6: Turn off the heat, stir in the lemon juice, and taste to adjust seasoning. Serve in bowls and top with grated parmesan, if desired.
Brittany’s Tips!
- Rinse your quinoa: Quinoa has a natural coating called saponin, which can make it taste bitter. Give it a quick rinse in a fine mesh strainer before adding it to the soup for the best flavor.
- Adjust the seasoning: Taste your soup as it cooks and adjust the spices, salt, and pepper to suit your preferences. Soup is very forgiving!
- Add more broth if needed: The quinoa tends to soak up a lot of liquid, so you might need to add more liquid depending on how brothy you want your soup.
How to Serve Quinoa Soup
Thanks to the quinoa, this veggie quinoa soup is a full, filling meal on its own, but I love serving it with some sides for added volume and textures in my meal! Here are some ideas:
- Bread or crackers: This soup is delicious served with some warm, crusty bread (like sourdough bread) or crackers (try my my simple almond flour crackers) for some added crunch. It would also be great with my honey whole wheat bread, vegan cornbread or these pumpkin cornbread muffins.
- Salad: For a side salad this spinach salad or arugula salad is an awesome option.
- Protein: Want to boost the protein of this soup? Add some shredded chicken or a 15 ounce can of chickpeas or white beans. You could also serve it as a side soup alongside your favorite main dish. Some of my faves are my maple turmeric chicken, apple cider vinegar chicken or balsamic salmon. For some vegetarian options try my baked tofu or maple balsamic tempeh.
How to Store Leftovers
In general, soup is amazing because of how well it stores! I love making one big batch and eating leftovers throughout the week. It tastes even better after sitting in the fridge for a day or two!
For storage, let the soup cool before placing it in an airtight container. Store in the fridge for up to one week or store in the freezer for up to 3 months. I recommend reheating on the stovetop rather than the microwave so you get an even heat without microwave splatters and hot/cold spots!
Frequently Asked Questions
Yes! To make this soup in the slow cooker you’ll want to first add oil to a skillet over medium heat and sauté your onion and garlic until translucent and fragrant. Add in carrots, celery and mushrooms and sauté for 5-10 minutes more. Add sautéed veggies and all remaining ingredients, except the kale and zucchini into the slow cooker. Cook on high for 4 hours or low for 6-8 hours or until quinoa is fully cooked. Add zucchini and kale about 30 minutes before soup is finished cooking. Season to taste and serve!
Nope! The quinoa cooks up in the soup broth, so there’s no need to cook the quinoa separately.
No! That’s the great thing about adding quinoa to soups! It doesn’t get soggy like pasta and rice. That said, quinoa is a great substitute for grains in soups like barley, rice and orzo.
It is! Quinoa is naturally gluten-free, so it’s a perfect choice if you’re avoiding gluten. Just give the packaging a quick check to make sure there’s no cross-contamination from processing. It’s one of my favorite grains to use in soups, salads (you have to try my easy quinoa salad), and grain bowls like my chicken fajita bowl because it’s so versatile and nutrient-packed.
More Popular Soup Recipes
- Broccoli Cheddar Soup
- Sweet Potato Soup
- Slow Cooker Minestrone Soup
- Classic Minestrone Soup
- Cabbage Soup
- Vegetarian Green Chili
- Sausage and Kale Soup
Be sure to check out the full collection of soup recipes on EBF!
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Quinoa Vegetable Soup
Ingredients
- 1 Tablespoon avocado oil or olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 1 teaspoon sea salt, divided, plus more to taste
- 2 large carrots, peeled and chopped
- 2 stalks celery, chopped
- ½ cup mixed mushrooms, chopped
- 2 teaspoons dried oregano
- ½ teaspoon dried marjoram
- ½ teaspoon dried thyme
- ½ teaspoon ground pepper
- 1 28 oz can diced tomatoes
- 8 cups vegetable broth
- 1 cup quinoa, uncooked
- 1 large zucchini, chopped
- 1 cup sweet potato, peeled and chopped
- 1 Tablespoon lemon juice
- 2 cups de-stemmed and chopped kale
- grated parmigiano-reggiano, for topping, optional
Instructions
- In a large pot, heat oil over medium. Sauté onion and garlic with ½ teaspoon salt until onions are translucent and fragrant. Add in carrots, celery and mushrooms and sauté for 5-10 minutes more.
- Stir in remaining salt and rest of spices and cook for one minute, stirring constantly. Then, add in the tomatoes, broth and potatoes.
- Stir in quinoa and increase heat to high and bring the soup to a boil. Cover and reduce to a simmer. Cook for 25-30 minutes, then remove the lid and add the zucchini and chopped kale. Continue simmering for 5-10 minutes, or until the vegetables are tender and quinoa is fully cooked.
- Remove from the heat and stir in the lemon juice. Taste and season with additional salt and pepper, if needed. Divide into bowls and top with grated parmesan if you’d like.
Notes
- Storage: Let the soup cool completely, then store it in an airtight container. It’ll keep in the fridge for up to a week or in the freezer for 3 months. Reheat on the stovetop for even heating and the best texture!
- Want to add more protein? Add shredded chicken to this soup before serving.
- To make in the slow cooker: Add oil to a skillet over medium heat and sauté onion and garlic until translucent and fragrant. Add in carrots, celery and mushrooms and sauté for 5-10 more minutes. Add sautéed veggies and all remaining ingredients, except the kale and zucchini into the slow cooker. Cook on high for 4 hours or low for 6-8 hours or until quinoa is fully cooked. Add zucchini and kale about 30 minutes before soup is finished cooking. Season to taste and serve!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This post was originally published on September 23, 2021, updated on July 24, 2023 and republished on January 10, 2025.
I cannot express how much flavor this soup has!! It’s perfect for an easy weeknight meal and reheats well. The quinoa and kale combination is very filling too! Love this soup!!
Woo! I’m so happy you love this soup, Taylor! I appreciate the review and star rating, thank you so much.
YUM!! Would like to make this in my instant pot— do you have any suggestions for how long to cook it?
I haven’t tried it, but after sautéing and adding all the ingredients to your instant pot I would set to high pressure for about 3 minutes then naturally release for about 10 minutes. Let me know if you try it!!
I am curious about the sodium level. Doc wants low salt diet. But I love soup.I usually don’t add any salt, except what be in vegetables.
You can leave out the salt if you need this to have very low sodium.
I haven’t tried this yet, but it looks so yummy! Do you suggest to add anything for some extra protein? Other than chicken/Meat?
Thanks!!
Hi Krysta. Adding a bean like chickpeas or white beans would be a great way to add protein. Of course shredded chicken is another great option if you enjoy meat.
I love all of the flavors in this soup! I imagine slow cooking brings out the richness of the ingredients. This soup looks AMAZING!
What a great soup for the fall and winter months! Looks so delicious!
I love using my slow cooker and this soup sounds amazing!
I’m so cold right now, all I want is a bowl of this soup! It looks so warm and comforting. I always use Ancient Harvest quinoa too, it’s great!
Have you ever frozen it?
I haven’t, but I think it would freeze fine.
Is there a way to can this soup for later use? Any recommendations?
Great question. I’m not well-versed in canning so I’m not 100% sure how it would work. I’m sorry I’m not much help.