Description
This hearty and nutritious Fall Vegetable Quinoa Soup is packed with seasonal vegetables, protein-rich quinoa, and warming herbs. Perfect for chilly days, it offers a comforting blend of sweet potato, butternut squash, kale, and chickpeas simmered in a flavorful vegetable broth. Vegan, gluten-free, and easy to prepare, this soup freezes well, making it ideal for meal prep and cozy dinners.
Ingredients
Scale
Vegetables
- 1 yellow onion, diced
- 1 carrot, chopped
- 2 celery stalks, thinly sliced
- 3 cloves garlic, minced
- 1 large sweet potato, peeled and chopped
- 2 cups chopped butternut squash
- 2 cups chopped kale, ribs and stems removed
Liquids and Canned Goods
- 4 cans (14 1/2 oz each) reduced-sodium vegetable broth
- 2 cans (15 oz each) diced tomatoes
- 1 can (15 oz) chickpeas, rinsed and drained
Grains and Herbs
- 1 cup quinoa
- 1 tablespoon minced fresh rosemary
- 2 teaspoons minced fresh thyme
- 3 bay leaves
Oils and Seasoning
- 2 tablespoons olive oil
- Salt and black pepper, to taste
Instructions
- Prepare the base vegetables: Heat olive oil in a large stockpot over medium heat. Add diced onion, chopped carrot, and thinly sliced celery. Cook until the onions become translucent, about 5 minutes, stirring occasionally.
- Add aromatics and root vegetables: Stir in minced garlic, chopped sweet potato, chopped butternut squash, and bay leaves. Cook the mixture, stirring occasionally to prevent sticking, until the vegetables start to soften, about 10 minutes.
- Add liquids and grains: Pour in the reduced-sodium vegetable broth and canned diced tomatoes along with their juices. Add the rinsed and drained chickpeas and quinoa. Stir well to combine all ingredients.
- Season and simmer: Add the minced fresh rosemary and thyme. Bring the soup to a boil then reduce heat to a simmer. Cook uncovered for 15 minutes or until the quinoa is tender and cooked through.
- Add leafy greens and finish cooking: Stir in the chopped kale, and cook for an additional 5 minutes until the kale is wilted but still vibrant. Remove the bay leaves.
- Season and serve: Season with salt and black pepper to taste. Serve the soup warm for a comforting meal.
- Storage tips: This soup freezes well. Allow to cool completely, then transfer to freezer-safe containers. To reheat, defrost in the fridge overnight and warm on the stovetop or microwave.
Notes
- This healthy fall soup is perfect for cozying up on chilly days.
- It freezes well, making it an excellent choice for meal prepping.
- To make it gluten-free, ensure the quinoa is certified gluten-free.
- Adjust herbs and seasoning to your taste preferences.
- Kale can be substituted with spinach or Swiss chard if desired.
Nutrition
- Serving Size: 1.5 cups
- Calories: 230
- Sugar: 6g
- Sodium: 450mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 3.8g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 7g
- Protein: 7g
- Cholesterol: 0mg
