Description

This hearty Quinoa Vegetable Soup is a nutritious and flavorful dish perfect for a wholesome meal. Packed with fresh vegetables, protein-rich quinoa, and creamy cannellini beans, it offers a comforting blend of textures and tastes. Finished with a touch of Parmesan cheese, this soup is easy to prepare and ideal for a cozy lunch or dinner.

Ingredients

Scale

Vegetables

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 Stock

2 (14.5 ounce) cans diced tomatoes
4 cups vegetable stock or water

Grains and Beans

1 cup quinoa, uncooked, rinsed and drained
1 (15 ounce) can white Cannellini beans, drained

Seasonings and Oils

2 tablespoons extra virgin olive oil
½ teaspoon Italian seasoning
1 teaspoon salt (or to taste)
½ teaspoon ground black pepper (or to taste)

Garnish

Fresh parmesan cheese (for garnish)

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Instructions

Prepare the Vegetables: Heat the 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, celery, and red bell pepper. Sauté the mixture until fragrant and the vegetables are slightly tender, which should take about 5 minutes.
Simmer the Soup: Stir in the canned diced tomatoes, vegetable stock (or water), Italian seasoning, and rinsed quinoa. Season the soup with salt and ground black pepper to your taste. Bring the mixture to a boil, then reduce the heat to medium. Allow it to cook for 20 to 25 minutes, stirring occasionally, until the quinoa is tender and cooked through.
Add Beans and Greens: Incorporate the drained cannellini beans and chopped kale into the pot. Cook for an additional 3 to 5 minutes until the beans are heated through and the kale has wilted. If the soup becomes too thick at this point, add a splash of water or extra stock to reach your desired consistency.
Serve and Garnish: Ladle the hot soup into bowls and top with freshly grated parmesan cheese as desired. Serve immediately for the best flavor and texture.

Notes

You can substitute vegetable stock with water or low-sodium broth if desired.
Rinsing quinoa thoroughly before cooking helps remove its natural bitterness.
For a vegan version, omit the parmesan cheese or replace with a vegan alternative.
Adjust seasoning according to taste preference, especially salt and pepper.
This soup stores well in the refrigerator for up to 4 days and can be frozen for longer storage.