Hearty, cozy, and nourishing, this Quinoa Vegetable Soup is packed with tender vegetables, protein rich beans, leafy kale, and fluffy quinoa simmered together in a flavorful tomato broth. It is the perfect comfort meal when you want something wholesome and feel good that also tastes bright and fresh. The quinoa cooks directly in the pot, soaking up all the flavors while adding a satisfying hearty texture that makes each bowl feel so good.
This soup is one of my favorite ways to bring lots of colorful vegetables together in one warm and comforting pot. The tomatoes, carrots, celery, bell pepper, quinoa, and cannellini beans create a balanced meal that feels healthy and filling, especially during cooler months. It is freezer friendly, incredibly easy to make from mostly pantry staples, and great for meal prep since the flavors deepen as it sits.
This recipe was inspired by my other vegetable based soups and one pot meals, and it pairs beautifully with a slice of crusty bread or a simple green salad. It is also a great way to use up any leftover vegetables you have in the fridge. Whether you are planning busy weeknight dinners or prepping lunches ahead of time, this quinoa vegetable soup is a nourishing staple you will want to make again and again.
Why You'll Love This Recipe
- One pot and easy. Everything cooks in a single pot, including the quinoa, which keeps cleanup simple and makes this an easy weeknight staple.
- Nutritious and hearty. Packed with vegetables, beans, and quinoa, this delicious soup is full of protein, fiber, and cozy flavor without feeling heavy.
- Great for meal prep. This soup stores and reheats beautifully, making it perfect for lunches, leftovers, and make ahead dinners that taste even better the next day.
- Flexible and customizable. Swap vegetables, use different beans, or adjust seasonings easily. This recipe works with whatever you have on hand.
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Ingredients and Substitutions
To make this easy Quinoa Vegetable Soup, you will need the following ingredients (see recipe card below for quantities):
- extra virgin olive oil - Adds richness and helps sauté the vegetables. Avocado oil works as an alternative.
- onion and garlic - Build a flavorful base. Yellow or white onions both work.
- veggies - Carrots, celery, and red bell pepper are classic aromatics that add sweetness and texture. Substitute any bell pepper color or add other vegetables like zucchini, mushrooms, potatoes, yellow squash, cabbage, or peas for more bulk and color.
- diced tomatoes - Canned tomatoes add acidity and depth. Crushed tomatoes or fire roasted tomatoes are also great.
- vegetable stock or water - Stock gives the most flavor, but water works in a pinch. You can also use chicken stock if not vegetarian.
- Italian seasoning - Adds herb flavor. It can be swapped with thyme, dried basil, dried oregano, or a whole bay leaf that you remove before serving.
- quinoa - Any color quinoa works and cooks right in the soup.
- salt and pepper - Season to taste and adjust after simmering.
- cannellini beans - Adds protein and creaminess, but you can substitute with other beans including chickpeas, kidney beans, navy beans, white beans, white kidney beans, or pinto beans.
- kale - Adds texture and nutrients. Spinach, Swiss chard, or collard greens also work.
- parmesan cheese - Optional but delicious for serving. Leave it out if you want to keep the soup vegan.
Equipment
You will also need measuring cups and spoons, a cutting board and knife, a large pot or Dutch oven, and a wooden spoon or spatula for stirring.
Instructions
- Sauté the vegetables. Heat the oil in a large stockpot or 4-quart Dutch oven over medium-high heat until shimmering, about 2 minutes. Add the onion, garlic, carrots, celery, and bell pepper. Sauté until fragrant and slightly tender, about 5 minutes.
- Add liquids and quinoa. Stir in the diced tomatoes, vegetable stock, Italian seasoning, and quinoa. Season with salt and pepper. Bring to a boil, then reduce heat to medium. Cook for 20-25 minutes, stirring occasionally, until the quinoa is tender.
- Finish the soup. Stir in the cannellini beans and kale. Cook 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 stock to adjust the consistency.
- Â Serve. Ladle into bowls and top with fresh parmesan cheese if desired.
Slow Cooker Instructions
To make quinoa vegetable soup in the crockpot, add all ingredients except the cannellini beans and kale to the crock. Stir well, cover, and cook on Low for 6-7 hours or on High for 3-4 hours, until the vegetables and quinoa are tender. Stir in the cannellini beans and chopped kale during the last 20-30 minutes of cooking so the kale softens without overcooking. If the soup becomes too thick, stir in extra water or broth before serving. Taste and adjust seasoning as needed.
Instant Pot Instructions
To make quinoa vegetable soup in the Instant Pot, turn on Sauté mode and heat the oil. Add the onion, garlic, carrots, celery, and bell pepper, then cook until slightly softened. Stir in the diced tomatoes, vegetable broth, quinoa, Italian seasoning, salt, and pepper. Close the lid, set the valve to Sealing, and pressure cook on High for 3 minutes. Allow a natural release for 10 minutes before releasing remaining steam. Stir in the cannellini beans and kale, then use Sauté mode for 2-3 minutes until the kale wilts and the beans are warmed through. Adjust seasoning and add more broth if needed.
Expert Tip: Rinse the Quinoa Well
Rinsing the quinoa removes its natural coating, which can taste bitter if left on. Use a fine mesh sieve and rinse under cold water until the water runs clear. This simple step improves the flavor and keeps the soup tasting clean and balanced.
More Tips and Tricks
- Sauté long enough for flavor. Giving the vegetables a proper sauté helps them soften and develop more flavor before the liquids go in. This extra step deepens the entire soup.
- Stir occasionally while simmering. Quinoa can settle at the bottom of the pot as it cooks, so stirring every few minutes prevents sticking and ensures even cooking.
- Adjust consistency to taste. The quinoa absorbs liquid as the soup cools. Add a splash of water or stock if you prefer a thinner broth or if reheating leftovers.
- Season at the end. After simmering, taste and adjust salt and pepper. The tomatoes and stock can vary in saltiness.
- Add leafy greens at the end. Stir in kale or other leaves (such as spinach or finely shredded cabbage) just before serving so it keeps its vibrant color and tender texture without overcooking. A sprinkle of fresh parsley added right before serving gives the soup a pop of color and fresh flavor.
Recipe Variations
- Spicy quinoa vegetable soup. Add red pepper flakes or a diced jalapeño when sautéing the vegetables for a lightly spicy version.
- Lemony quinoa soup. Stir fresh lemon juice into the pot just before serving. It brightens the broth and adds fresh flavor that pairs well with tomatoes and kale.
- Quinoa minestrone. Add pasta shells, zucchini, and green beans, and finish with parmesan rind simmered in the pot. This creates a cozy minestrone style soup with quinoa instead of pasta.
- Mexican inspired version. Add corn, black beans, cumin, chili powder, and a squeeze of lime. Serve with avocado and cilantro for a hearty southwest twist.
- Creamy quinoa vegetable soup. Stir in a splash of cream, half and half, or coconut milk near the end for a creamy broth that feels extra comforting.
- Roasted vegetable version. Roast the carrots, celery, and peppers before adding them to the pot. This brings out deeper, caramelized flavors in the finished soup.
Storage
How to Store
Store cooled soup in an airtight container in the refrigerator for up to four days. The quinoa will continue to absorb liquid, so add a splash of water when reheating if needed.
How to Reheat
Reheat on the stovetop over medium heat, stirring occasionally until warmed through. You can also microwave individual portions in a microwave safe bowl, stirring halfway.
How to Freeze
To freeze, let the soup cool completely, then portion into freezer safe containers. Leave a little room for expansion. Freeze for up to three months. Thaw overnight in the refrigerator or reheat gently from frozen with additional stock as needed.
How to Serve
Serve this soup warm with freshly grated parmesan, crusty bread, garlic toast, or a simple green salad. It pairs beautifully with a grilled cheese sandwich, roasted vegetables, or a slice of focaccia. It is cozy enough for winter dinners yet light enough for any time of year.
These are my favorite dishes to serve with quinoa vegetable soup:
Side Dishes for Soup
Looking for the perfect accompaniments to your favorite soups? Explore our collection of soup side dishes, including crusty breads, fresh salads, savory crackers, and hearty sandwiches that complement and elevate any bowl of soup.
FAQ
Yes, you can add raw quinoa directly to soup. Quinoa cooks beautifully in broth because it absorbs liquid well and becomes tender without losing its structure. Adding raw quinoa allows it to simmer along with the vegetables and seasoning, which gives it more flavor than cooking it separately in water. It also helps thicken the soup naturally as it releases starches into the broth. Just make sure to rinse your quinoa before adding it so the natural coating is removed, since it can taste slightly bitter if left on. Raw quinoa usually cooks in about 20 to 25 minutes, so add it early enough in the recipe to ensure it becomes fluffy and tender by the end of the simmering time.
Quinoa holds its texture surprisingly well because its outer shell helps it stay firm while absorbing liquid. It becomes tender but not mushy. If you prefer firmer quinoa, slightly reduce the cooking time or add the quinoa partway through simmering.
Rinsing quinoa is recommended because it removes the natural coating that can taste slightly bitter. If your quinoa packaging states that it is pre rinsed, you can skip this step, but rinsing always improves flavor.
Veggie soup becomes more flavorful when you build layers of taste from the start. Sautéing aromatics like onion, garlic, carrot, and celery in olive oil creates a fragrant base. Tomatoes, vegetable broth, and dried herbs add depth, while salt and pepper help everything shine. Using fresh herbs at the end brightens the soup, and a squeeze of lemon can add acidity that lifts the entire pot. Adding umami rich ingredients such as parmesan rind, soy sauce, tomato paste, or nutritional yeast can also boost flavor without overpowering the vegetables. Letting the soup simmer gives time for flavors to blend. Tasting and adjusting seasoning right before serving ensures the perfect balance.
Absolutely. Frozen vegetables work well and soften quickly once added to the pot. They are great for convenience and do not affect the overall flavor or consistency of the soup.
Quinoa absorbs broth as it cooks and even more as it sits. If the soup thickens more than you like, simply add water or extra stock until you reach your preferred consistency.
Yes. You can add cooked shredded chicken near the end of cooking or simmer raw diced chicken with the broth and vegetables until fully cooked. This makes the soup heartier while keeping the overall flavor balanced.
Quinoa is highly nutritious and offers several health benefits because it is a complete protein containing all nine essential amino acids. It is also rich in protein, fiber, and essential vitamins and minerals like magnesium and folate. It provides long lasting energy, supports muscle repair, and helps keep you full due to its combination of protein and fiber. It is naturally gluten free and rich in minerals like magnesium, iron, manganese, and phosphorus, which support bone health, energy production, and healthy blood circulation. Quinoa also contains beneficial antioxidants that help protect your cells from everyday stress. Because it digests slowly and does not spike blood sugar, quinoa is an excellent option for balanced meals, especially in soups, salads, and bowls where you want nourishment that feels satisfying but still light.
Quinoa is nutritious and well loved, but a few things can cause discomfort for some people. The natural coating on quinoa, called saponin, can be bitter and slightly irritating if not rinsed well before cooking. Washing quinoa under cold water removes most of this and makes it much easier to digest.
Cooking quinoa in vegetable broth is simple and gives it much more flavor than using water alone. Rinse the quinoa thoroughly under cold running water to remove the natural coating. Add one part quinoa to two parts vegetable broth in a saucepan or directly into a soup. Bring it to a boil, then reduce heat, cover, and let it simmer gently until the quinoa is fluffy and the broth is absorbed, usually about 15 minutes on its own or 20 to 25 minutes when cooked inside a soup. Cooking quinoa in broth infuses it with savory flavor, reduces bitterness, and helps it blend seamlessly with the other ingredients in the dish.
More Vegetable Soup Recipes
Looking for other recipes like this? Try these:
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Recipe
Quinoa Vegetable Soup
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Diet: Gluten Free
Description
Hearty quinoa vegetable soup with tomatoes, beans, and kale. Healthy, cozy, and easy to make in one pot for a nourishing meal.
Ingredients
- 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
- 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
- 1 cup kale, chopped
- fresh parmesan cheese (for garnish)
Instructions
- Heat the oil in a large stockpot or 4-quart Dutch oven over medium-high heat until shimmering, about 2 minutes. Add the onion, garlic, carrots, celery, and bell pepper. Sauté until fragrant and slightly tender, about 5 minutes.
- Stir in the diced tomatoes, vegetable stock, Italian seasoning, and quinoa. Season with salt and pepper. Bring to a boil, then reduce heat to medium. Cook for 20-25 minutes, stirring occasionally, until the quinoa is tender.
- Stir in the cannellini beans and kale. Cook 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 stock to adjust the consistency.
- Ladle into bowls and top with fresh parmesan cheese if desired.
Notes
Slow cooker instructions:Â To make quinoa vegetable soup in the crockpot, add all ingredients except the cannellini beans and kale to the crock. Stir well, cover, and cook on Low for 6-7 hours or on High for 3-4 hours, until the vegetables and quinoa are tender. Stir in the cannellini beans and chopped kale during the last 20-30 minutes of cooking so the kale softens without overcooking. If the soup becomes too thick, stir in extra water or broth before serving. Taste and adjust seasoning as needed.
Instant pot instructions: To make quinoa vegetable soup in the Instant Pot, turn on Sauté mode and heat the oil. Add the onion, garlic, carrots, celery, and bell pepper, then cook until slightly softened. Stir in the diced tomatoes, vegetable broth, quinoa, Italian seasoning, salt, and pepper. Close the lid, set the valve to Sealing, and pressure cook on High for 3 minutes. Allow a natural release for 10 minutes before releasing remaining steam. Stir in the cannellini beans and kale, then use Sauté mode for 2-3 minutes until the kale wilts and the beans are warmed through. Adjust seasoning and add more broth if needed.
How to store: Store cooled soup in an airtight container in the refrigerator for up to four days. The quinoa will continue to absorb liquid, so add a splash of water when reheating if needed.
How to reheat:Â Reheat on the stovetop over medium heat, stirring occasionally until warmed through. You can also microwave individual portions in a microwave safe bowl, stirring halfway.
How to freeze:Â To freeze, let the soup cool completely, then portion into freezer safe containers. Leave a little room for expansion. Freeze for up to three months. Thaw overnight in the refrigerator or reheat gently from frozen with additional stock as needed.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: American
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