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When the air turns crisp and you crave something warm yet light, a bowl of Vegetable and Quinoa Soup feels like a gentle hug from the inside. This wholesome recipe is more than a simple meal it’s a celebration of natural flavors and nutrient-rich ingredients that fuel both your body and spirit. Whether life feels fast-paced or you finally have a slow weekend at home, making this soup is a calming experience, reminding you to slow down, connect with fresh produce, and savor each bite.
Why You’ll Love This Soup
The blend of seasonal vegetables, protein-rich quinoa, and hearty beans makes this recipe a balanced one-pot wonder. It’s naturally gluten-free, high in fiber, and customizable based on the vegetables you have on hand. Beyond being delicious, the subtle layers of herbes de Provence or classic thyme and rosemary elevate its flavor into something truly satisfying.
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Easy Vegetable Quinoa Soup Meal Prep
- Total Time: 1 hour
- Yield: 6 servings
- Diet: Vegan
Description
A hearty and wholesome vegetable and quinoa soup packed with beans, cabbage, zucchini, and herbes de Provence for a comforting, nutrient-rich meal.
Ingredients
- 2 large carrots, sliced or diced
- 2 stalks celery, sliced
- 1 onion, diced
- 1/4 head of cabbage, chopped
- 2 medium zucchini, cut in half & sliced
- 1 can (14 oz.) diced tomatoes with juices
- 2 cans (14 oz.) beans of choice, drained & rinsed
- 1/3 cup dry quinoa
- 2 teaspoons herbes de Provence or 1 tsp each thyme & rosemary
- 1/2 teaspoon garlic powder
- Pinch red pepper flakes, optional
- 6 cups water or vegetable broth
- Mineral salt & fresh cracked pepper, to taste
Instructions
1. Layer ingredients in slow cooker starting with carrots, ending with liquids.
2. Cook on LOW for 6–8 hours or HIGH for 3–5 hours.
3. For Instant Pot, saute onion, carrot, celery; add herbs, quinoa, beans, cabbage, zucchini, tomatoes, broth. Set to HIGH for 3 minutes, natural release 10 minutes.
4. For stovetop, saute onion, carrot, celery; add remaining ingredients. Bring to boil, then simmer on low 35–60 minutes.
5. Season to taste before serving.
Notes
Rinse quinoa before cooking.
Soup stores well for 5 days refrigerated and up to 3 months frozen.
Top with diced avocado or nutritional yeast for added flavor.
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Category: Soup
- Method: Boil/Simmer
- Cuisine: International
Ingredients for Vegetable Quinoa Soup
Here’s your full ingredient breakdown, organized for clarity and easy shopping.
| Ingredient | Quantity | Notes |
|---|---|---|
| Carrots | 2 large, sliced or diced | Adds sweetness and color |
| Celery | 2 stalks, sliced | Adds depth of flavor |
| Onion | 1, diced | Base flavor |
| Cabbage | 1/4 head, chopped | Adds texture and nutrients |
| Zucchini | 2 medium, cut in half & sliced | Softens into broth |
| Diced tomatoes | 1 can (14 oz.) with juices | Prefer fire roasted |
| Beans of choice | 2 cans (14 oz.) drained & rinsed | Try white beans and a medley |
| Dry quinoa | 1/3 cup | Adds protein and thickness |
| Herbes de Provence | 2 tsp | Or 1 tsp each thyme & rosemary |
| Garlic powder | 1/2 tsp | Boosts the aroma |
| Red pepper flakes | Pinch | Optional for heat |
| Water or vegetable broth | 6 cups | Rich base |
| Mineral salt & fresh cracked pepper | To taste | Finishing touch |
Step-by-Step Cooking Instructions
Slow Cooker Method
- In a 5–6 quart crockpot, layer ingredients starting with carrots at the bottom.
- Add all remaining vegetables, beans, quinoa, herbs, and liquids last.
- Cook on LOW for 6–8 hours or HIGH for 3–5 hours.
- Taste and adjust the seasoning with salt and pepper before serving.
Instant Pot Method
- Set Instant Pot to SAUTE, add 1 tbsp olive oil or 1/4 cup water, then onion, carrot, and celery. Saute for 5 minutes, adding herbs and garlic powder in the last minute.
- Add quinoa, beans, cabbage, zucchini, tomatoes, red pepper flakes, salt, pepper, and broth. Stir to combine.
- Seal the lid, set to HIGH pressure for 3 minutes (about 25 minutes to reach pressure).
- Let natural release for 10 minutes before opening. Adjust seasoning as needed.
Stovetop Method
- In a large pot or Dutch oven, heat 1 tbsp oil or 1/4 cup water, then add onions, carrots, and celery. Saute for 5 minutes.
- Add remaining ingredients, bring to a boil, then cover and reduce to a low simmer for 35 minutes to 1 hour.
- Taste for seasoning before serving.
Helpful Tips for Perfect Vegetable Quinoa Soup
- Quinoa rinse: Always rinse quinoa before cooking to remove bitterness.
- Broth choice: Use vegetable broth for richer flavor; water works for lighter taste.
- Make ahead: This soup stores well for up to 5 days in the fridge and freezes beautifully.
- Extra protein: Add chickpeas, lentils, or tempeh for more plant-based protein.
- Serving bonus: Top with diced avocado or a sprinkle of nutritional yeast for creaminess.
FAQs – Vegetable Quinoa Soup
Can I freeze Vegetable and Quinoa Soup?
Yes. Store in airtight containers for up to 3 months. Thaw overnight and reheat gently.
How do I prevent quinoa from getting mushy?
Add quinoa during the last portion of cooking if you like it firmer.
Can I make it oil-free?
Absolutely. Water-saute vegetables instead of using oil.
What’s the best bread to pair with this soup?
Crusty artisan bread complements its texture beautifully.
Conclusion
This Vegetable and Quinoa Soup isn’t just a recipe it’s your go-to wellness bowl. Packed with nutrients, flexible for your taste, and deeply satisfying, it’s perfect for slow evenings, meal prep, or a quick Instant Pot fix. Next time the weather cools down, grab your pot and ingredients you’ll love the comfort awaiting in every spoonful.