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Bowl of quinoa vegetable soup with a spoon lifting some soup out of the bowl.
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4.06 from 19 votes

Quinoa Vegetable Soup

Keep warm with this hearty quinoa vegetable soup. It's packed with a ton of veggies and plant-based protein. It's easy to make in the slow cooker and makes great leftovers! Gluten-free and vegan, as long as you skip the cheese.
Prep Time15 minutes
Cook Time6 hours
Total Time6 hours 15 minutes
Course: Soup
Cuisine: American
Keyword: quinoa vegetable soup
Servings: 6
Author: Brittany Mullins

Ingredients

  • 1 Tablespoon avocado oil or olive oil
  • 1 medium yellow onion chopped
  • 4 cloves garlic minced
  • 2 large carrots peeled and chopped
  • 2 stalks celery chopped
  • ½ cup mixed mushrooms chopped
  • 1 cup quinoa uncooked
  • 1 large zucchini chopped
  • 1 cup peeled and chopped sweet potato
  • 4 cups vegetable broth
  • 2 cups water
  • 1 28 oz can diced tomatoes
  • 1 Tablespoon lemon juice
  • 2 teaspoons dried oregano
  • ½ teaspoon dried marjoram
  • ½ teaspoon dried thyme
  • ½ teaspoon ground pepper
  • 1 teaspoon sea salt plus more to taste
  • 2 cups de-stemmed and chopped kale
  • grated parmigiano-reggiano for topping (omit if vegan)

Instructions

  • Sauté oil over medium heat. Cook onion and garlic until onions are translucent and fragrant. Add in carrots, celery and mushrooms and sauté for 5-10 minutes more.
    A saucepan with veggies in each quarter.
  • Add sautéed veggies and all remaining ingredients except the kale and zucchini into the slow cooker. Cook on high for 4 hours or low for 6-8 hours or until quinoa is fully cooked.
    An overhead shot of the vegetable soup cooking in the slow-cooker.
  • Add zucchini and kale about 30 minutes before soup is finished cooking.
    An overhead shot of the slow-cooker with leafy greens added on top.
  • Taste the soup before serving and season with additional salt and pepper if needed. Portion soup into bowls and top with cheese if using.
    Finished soup in the slow-cooker with a wooden spoon lifting some up.
  • Let soup cool completely and store in an airtight container in the fridge for 1 week or in the freezer for up to 3 months.

Notes

  • Vegetables – Don’t love one of the veggies I’ve included or have another veggie in your fridge that needs to be used up? Feel free to use whatever veggies you have on hand.
  • Potatoes – I used sweet potatoes, but any potatoes will do! You can even swap in butternut squash for the sweet potatoes if you want.
  • More protein – This soup already has 9 grams of protein per serving thanks to the quinoa, but if you're looking to amp up the protein even more you can add a 15 ounce can of chickpeas or white beans to the soup.
  • Spice – I like to add a little crushed red pepper or cayenne pepper to give the soup a little kick!

Nutrition

Serving: 1/6 of recipe without cheese | Calories: 230kcal | Carbohydrates: 39g | Protein: 9g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Sodium: 534mg | Potassium: 972mg | Fiber: 8g | Sugar: 9g