Description
This hearty Quinoa Vegetable Soup is a nutritious and flavorful meal packed with wholesome vegetables, protein-rich quinoa, and tender cannellini beans. Perfect for a light lunch or comforting dinner, it is seasoned with Italian herbs and finished with a sprinkle of fresh parmesan cheese for added richness.
Ingredients
Scale
Vegetables & 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
Other Ingredients
- 2 (14.5 ounce) cans diced tomatoes
- 4 cups vegetable stock or water
- ½ teaspoon Italian seasoning
- 1 cup quinoa, uncooked, rinsed and drained
- 1 teaspoon salt (or to taste)
- ½ teaspoon ground black pepper (or to taste)
- 1 (15 ounce) can white Cannellini beans, drained
- fresh parmesan cheese (for garnish)
Instructions
- Sauté 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, carrots, celery, and red bell pepper. Sauté the mixture until fragrant and the vegetables are slightly tender, around 5 minutes.
- Add Liquids and Quinoa: Stir in the canned diced tomatoes, vegetable stock, Italian seasoning, and rinsed quinoa. Season the soup with salt and black pepper to taste. Bring the mixture to a boil.
- Simmer Soup: Once boiling, reduce the heat to medium. Allow the soup to cook for 20-25 minutes, stirring occasionally, until the quinoa is tender and has absorbed some of the liquid.
- Add Beans and Kale: Stir in the drained cannellini beans and chopped kale. Continue cooking until the beans are heated through and the kale has wilted, about 3-5 minutes. If the soup becomes too thick, add a splash of water or extra vegetable stock to adjust consistency.
- Serve: Ladle the soup into bowls and optionally garnish with fresh parmesan cheese before serving for an extra layer of flavor.
Notes
- Rinse quinoa thoroughly before cooking to remove any bitterness.
- Vegetable stock can be substituted with water for a lighter version.
- Adjust salt and pepper to your desired taste as needed.
- For a vegan option, omit the parmesan cheese or use a plant-based substitute.
- This soup stores well in the refrigerator and flavours develop even more the next day.
