Vegetable Quinoa Soup

This vegetable quinoa soup can be made with white, red, or tri-color quinoa, and keeps well in the fridge and freezer making it great for meal prep.

  •  Prep Time: 10 minutes
  •  Cook Time: 30 minutes
  •  Total Time: 40 minutes
  •  Yield: 6 servings 1x


  • 2 tablespoons olive oil
  • 1 onion, diced
  • 3 carrots, peeled and diced
  • 2 ribs celery, diced
  • 2 cloves garlic, minced
  • 1 teaspoon dried thyme
  • 1 teaspoon dried oregano
  • 1/4 teaspoon red pepper flakes (optional)
  • 1 teaspoon salt
  • 1 cup quinoa, raw
  • 1 can (14 oz.) white beans, strained and rinsed
  • 1 can (28 oz.) diced tomatoes
  • 4 cups vegetable broth
  • 2 cups water
  • 1 bay leaf
  • 1 parmesan rind
  • 2 cups spinach, roughly chopped


  1. In a large pot on medium-high heat, warm the olive oil.
  2. Add the onion, carrot, and celery and sauté for 3-4 minutes until tender. Then add the minced garlic and cook for an additional 1-2 minutes until tender.
  3. Add the dried thyme, dried oregano, red pepper flakes, and salt, and sauté for an additional minute until fragrant.
  4. Pour in the quinoa, white beans, and diced tomatoes and stir to combine with the vegetables.
  5. Pour in the broth and water and stir again until everything is well incorporated.
  6. Add the parmesan rind and bay leaf to the pot and stir to ensure they are submerged in the broth.
  7. Bring the soup to a boil, then reduce to a simmer, and cook for 20 minutes, stirring occasionally, until the quinoa is tender.
  8. Once cooked, add the chopped spinach, stir until well incorporated in the soup, and simmer for a final 5 minutes until the spinach is wilted. If you find the soup too thick, simply add some more water or broth to thin the soup to your liking.
  9. Remove the parmesan rind and bay leaf, then taste the soup, and adjust the seasoning with additional salt and black pepper as needed.
  10. Serve the soup immediately with freshly grated parmesan or allow it to cool completely and store it in the fridge for up to 5 days or in the freezer for up to 3 months.


To Make it in a Slow Cooker: Add all of the ingredients to a slow cooker and cook on high for 2-3 hours or on low for 4-5 hours. Once cooked, remove the parmesan rind and bay leaf, then taste the soup and season with additional salt and pepper as needed.

To Use Cooked Quinoa: Add the quinoa as instructed in step #4, however, only simmer the soup for 5-10 minutes until heated through, then proceed with instructions as outlined.

To Use Frozen Spinach: Thaw 1/2 cup or 2 ounces of frozen spinach, press out any excess water, and add it to the soup as per step #8.

To Use Dried Onion and Garlic: Use 1 teaspoon of garlic powder and onion powder.

To Use Fresh Herbs: Use 1 tablespoon of fresh thyme and fresh oregano.


  • Serving Size: 1 serving
  • Calories: 265 calories
  • Sugar: 9 grams
  • Fat: 7 grams
  • Carbohydrates: 43 grams
  • Fiber: 8 grams
  • Protein: 9 grams

By Chochi

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