Quinoa and Vegetable Soup
Updated: Nov 17, 2019
Vegan; Gluten, Soy and Nut Free
Recipe by: Jennifer Coatanroch
This hearty soup is an absolute family favorite. It's always one of the first soups I make when summer comes to an end and the days get cooler.
This is truly a one pot meal, with the protein coming from the quinoa and beans, and tons of fiber and nutrients from the veggies, beans and quinoa.
If you don't like beans, you can easily substitute them for any other vegetable. I'm sure portobello mushrooms would be a great replacement. Or even sweet potato!
It makes a great big portion, which makes for healthy leftovers for the week. If you’re not into leftovers, freeze in single portions to use later. Leftovers are great as-is, thrown in a frittata, over whole wheat pasta, or spooned over a few handfuls of mixed green salad.
You can either used pre-cut butternut squash from the market, or a small whole butternut squash. It can seem overwhelming at first, but cutting the squash is easy once you get the hang of it. Start with cutting off both ends to create a flat surface to stand up the squash. It is MUCH easier and safer to cut it vertically. Push down on the knife using your body weight, one hand on the handle and the other on top of the blade guiding it down.
Once it's cut in half, scoop out the seeds using a spoon. Then flip over and peel. That's it! Now it's ready to be cut.
I prefer buying the whole squash for two reasons: ONE- it can sit on the counter without going bad for a couple of weeks. Just in case things don't go as planned and I can't cook it when I'd like to. And TWO- more times than not, when I buy the pre-cut squash from the store, 1/3 of them are slimy and unusable...
I coax my son to eat it with tortilla chips! Preferably homemade chips, but these were all I had on hand :/
It's delicious topped with avocado and parmesan! We love the vegan parmesan by VioLife.
Garnish Ideas: avocado, parmesan, tortilla chips, crusty bread, corn bread, even a sunny side up egg!
Pairing Ideas: grilled cheese, salad, frittata, omelette
Quinoa and Vegetable
Hearty, healthy, filling AND delicious.
Prep time: 30 minutes
Cook time: 40 minutes
Yield: 8 servings
1 Tablespoon oil (I use avocado oil)
1 medium onion, diced
1 large leek, sliced into ½″ rings, rinsed thoroughly
2 medium carrots, diced
2 large celery stalks, diced
2 cloves garlic, chopped
3 Tablespoons tomato paste
2 heaping cups diced butternut squash (1 small butternut squash)
1 can (15 oz) white beans, rinsed and drained or 1½ cups cooked white beans
1 cup uncooked rinsed quinoa
1 (15 oz) can diced tomatoes
8 cups vegetable or chicken broth, or water
1 teaspoon dried thyme
4-5 cups loose leaf spinach
1 teaspoon salt
Pepper, to taste
Heat oil in a large soup pot. Add the onion and leeks, and cook, stirring often, until they start to soften.
Add the carrots and celery, and continue cooking, for about 5 minutes, stirring often.
Add the garlic and cook for another 30 seconds.
Add the tomato paste and stir well.
Then add the butternut squash, beans, quinoa, diced tomatoes, broth, thyme, salt and pepper. Bring to a simmer and let cook covered for about 25-30 minutes, or until the squash is tender. Stir occasionally during the 30 minutes.
Add the spinach and let cook for another 5-10 minutes. Taste and adjust seasonings if needed.