Soup Month + Recipe for Quinoa-Vegetable Soup

January 24, 2019

January is National Soup Month, so I’m sharing one of my favorite soup recipes… Quinoa-Vegetable Soup. It’s warming, delicious and chock full of beneficial nutrients.


Vegetable-Quinoa Soup

Benefits of Soup

I am definitely a cool weather person and I’m convinced one of the reasons why is because I love soup. And while it of course depends on what’s in the soup, a warming bowl of vegetable-based goodness can provide a whole host of beneficial nutrients. In fact, studies show that people who eat a bowl of vegetable-based soup before a meal tend to eat about 20% fewer calories during the rest of the meal, as compared to those who didn’t start their meal with soup. Just think… if you start your meal with a bowl of soup frequently, this adds up to a lot of calories not consumed pretty quickly.

One reason that people may eat less if they start their meal with a small bowl of soup is because soup is mostly comprised of water and soup is filling. And, soups that are vegetable-based tend to contain high-nutrient density with low-energy density… nutrition speak for high in nutrients, low in calories.

Thanks to the vegetables, quinoa and beans in my Quinoa-Vegetable Soup, it is rich in vitamins A, B, C and K plus dietary fiber, antioxidants and protein. These nutrients are good for healthy skin and immune system, lowered blood pressure and blood cholesterol levels, as well as a healthy gut and digestive system. It’s a cinch to whip up on a busy weeknight or on the weekend for a few days’ worth of warm lunches.

Quinoa-Vegetable Soup

This soup is easy-to-make, nutritious and delicious!
Course: Soup
Servings: 6 servings

Ingredients

  • 2 Tbsp. olive oil
  • 1 each medium onion, chopped
  • 3 each garlic cloves, minced
  • 2 stalks celery, chopped
  • 2 each carrots, diced
  • 28 oz can fire-roasted tomatoes, diced
  • 1 tsp dried thyme
  • 2 cups favorite chopped frozen or fresh vegetables
  • 0.75 cup quinoa, rinsed and drained
  • 4 cups vegetable or chicken broth
  • 2 cups water
  • 2 bay leaves
  • 15 oz canned white beans, rinsed and drained
  • 1 cup favorite leafy dark greens, tough stems removed
  • Salt and pepper, to taste
  • Freshly grated Parmesan cheese, if desired

Instructions

  • Heat large pot over medium heat.
  • Add onion, garlic, carrots and celery; cook and stir until veggies have softened, about 6-8 minutes. Add tomatoes and thyme; cook and stir for another 2-3 minutes. Add the remaining chopped vegetables, quinoa, broth, water and bay leaves. Season to taste.
  • Bring to a boil; then reduce heat and simmer for about 20-25 minutes. Add beans and greens to pot; simmer for another 5-10 minutes, until greens have softened. Remove from heat and remove bay leaves. Top with freshly grated Parmesan, if desired.

*This recipe first appeared on SmartMouthNutrition.com on January 16, 2019.*