What is the healthiest way to eat quinoa?

Toss it in salads . Quinoa is a complete source of protein and makes a great addition to a healthy salad. The combination of fiber, protein and healthy fats can turn a light side salad into a robust entrée.

How many calories in a cup of quinoa soup?

Health Valley Nutrition Facts For a Serving Size of 1 cup (240g) How many calories are in Vegetable Quinoa Soup? Amount of calories in Vegetable Quinoa Soup: Calories 110.4 Calories from Fat 27 (24.5%) % Daily Value * How much fat is in Vegetable Quinoa Soup? Amount of fat in Vegetable Quinoa Soup: Total Fat 3g - 19 more rows

What does quinoa do to your gut?

Studies suggest quinoa may improve gut health by enhancing the diversity of beneficial gut bacteria and reducing the inflammatory symptoms of conditions like colitis . Acting as a prebiotic, quinoa supplies the fuel for beneficial gut bacteria, allowing them to thrive.

Does quinoa burn belly fat?

Quinoa: High in protein, quinoa keeps you full with its high levels of plant-based proteins. It decreases your appetite and promotes belly fat decrease .

Can you add uncooked quinoa to soup?

Absolutely! Quinoa is quick cooking, so you can add it to a soup dry and it will cook up beautifully along with the other soup ingredients. It is perfect for adding a little texture (and protein) to a soup. Quinoa does absorb a good amount of liquid, so it is great for making a thicker soup (almost stew) consistency.

Is quinoa too high in calories?

Like other ancient grains, quinoa is a tasty and versatile protein source, that tops the list of healthy calorie-dense foods that can make you gain weight if you overdo those grain bowls. In reality, one cup of cooked quinoa has 222 calories , putting it on par with brown rice (which has around 218 calories per cup).

Does quinoa have more calories than rice?

One cup of white rice has 111 calories, brown rice has 218 calories while quinoa has around 222 calories . But these calorie in quinoa are worth the nutrition it provides. Quinoa has more potassium, which makes it better for people with kidney stones, hypertension and weak bones.

Is quinoa healthy to eat everyday?

You can eat one-two cups of cooked quinoa in a day. You should avoid eating it if you experience stomachache, itchiness or vomiting after consuming it. A study by Harvard Public School of Health has reported that eating a bowl of quinoa daily is healthy and without any side effects .

Is quinoa better for you cooked or raw?

Even though the cooking process may cause some loss of water-soluble vitamins, it doesn't undermine the nutritional value of quinoa significantly. Cooked quinoa still retains most of its protein, fiber, and minerals . Moreover, cooking makes quinoa softer and easier to chew and digest.

Is quinoa actually better for you than rice?

Quinoa is rich in both fiber and protein, contains a much higher amount of other nutrients, and has a similar fluffy texture to the rice . A cup of quinoa contains twice more protein and about 5 g more fiber than white rice. Quinoa contains fewer calories and carbohydrates than white rice.

Vegetable Quinoa Soup (Easy + Healthy Recipe)

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Healthy and well-balanced, this Vegetable Quinoa Soup filled with hearty vegetables, protein rich quinoa and beans is oil-free and so easy to make using a slow cooker, Instant Pot or stovetop method!

It’s another rainy day in Southern California, and as much as I love the sun, the rain is always welcome. So what could be better on a rainy day than a bowl of warm, nourishing soup brimming with an abundance of vegetables, quinoa and flavorful herbs!

Using cabbage leftover from this, A Very Good Vegan Split Pea Soup, and zucchini I had on hand gave me a good starting point. Add to that the usual mix of carrots, celery and onion, along with diced tomatoes, beans, quinoa and herbs completes the medley of goodness!

Not only is this vegan vegetable soup with quinoa super easy to make (whether in the crock pot or on the stove-top), but overall you will find the ingredients to be accessible, healthy and low-fat. It has all the attributes I love!

For those who don’t care for quinoa, you will love it in soups – I promise! It adds fiber, protein, and cooks up perfectly every time.

Table of Contents show

Ingredients You’ll Need

In this recipe, onion, carrots, celery, and herbs are sauteed and simmered with quinoa, cabbage, tomatoes, zucchini and beans for a healthy and delicious soup perfect for a vegan lunch, dinner or meal prep idea.

Here is everything you will need:

Quinoa – I used a tri-color, use your favorite color quinoa
Cabbage – green or savoy cabbage, or sub with a few handfuls of spinach or kale
Zucchini – sub with yellow squash or use a combo
Carrots
Celery – feel free to add a few leaves
Onion – any color will do
Herbs – I used herbs de provence, but feel free to use thyme, rosemary, basil, oregano or Italian seasoning blend.
Tomatoes – use diced tomatoes (pref fire roasted)
Beans – use your favorite. I used a three bean medley and one can of white beans.
Vegetable broth – I use and recommend 1/2 – 1 teaspoon of BTB Veg Paste (affiliate link) with water. The jar lasts forever and the flavor is delicious!
Salt + pepper

How To Make Vegetable Quinoa Soup

(Note – The full printable recipe and instructions for Instant Pot, stovetop and slow cooker methods is at the bottom of this post)

Start by sauteing the onion, carrots and celery for 4 minutes, add the dried herbs and garlic powder and continue to cook for 1 minute more.

Add the quinoa, beans, cabbage, zucchini, tomatoes, red pepper flakes, salt and pepper, pour the vegetable broth overtop.

Give a good stir and cook according to the method used as noted in the recipe card below.

And there you have it, shown below, a hearty vegetable soup with quinoa to nourish your day. Cheers to good food that encourages good health!

Top Tips

Serve with avocado. This soup is especially delicious served with avocado, adding creaminess and another layer of flavor!

How To Store

Refrigerator: Leftovers will keep for 5 – 6 days in the refrigerator, stored in a covered container.
Freezer: This quinoa vegetable soup freezes well for up to 2 – 3 months. To freeze, let cool completely and store in freezer safe containers (affiliate link), leaving 1/2 inch head space for expansion. Let thaw before reheating.
Reheat: Simply re-warm on the stovetop over low heat until warmed through. Alternatively, reheat in the microwave using 30 – 60 second intervals, stirring after each, until warm.
Meal prep: It makes a great meal prep for the week with homemade Artisan Bread or Naan on the side for soaking up the juices.

Serving Suggestions

Pair this healthy vegetable quinoa soup with a side for an even heartier and filling meal. Here are a few of my favorite options:

Bread: Serve with a slice of homemadeArtisan Bread, soft & chewyNaan Bread, or gluten-freeSoccaflatbread for soaking up the juices.
Salad: Pair with a House Salad, Green Salad + Chickpeas, or simple leafy green salad with Vegan Ranch,Lemon-Herb Hemp Dressingor.
Sandwich: Pair with this,Roasted Red Pepper Sandwich, orVegan Egg Salad Sandwich!
Veggies + dip: It’s wonderful served with veggies sticks and Classic Hummus or Simple White Bean Hummusfor a light snack or lunch.

More Easy Soup Recipes

Soups can be light or hearty, and make great lunch and dinner ideas. Take a look at these other vegan soup recipes, you just may find a new favorite!

Lemon Chickpea Orzo Soup(a fan favorite!)
Creamy Broccoli + Red Lentil Soup
See all vegan Soup recipes on TSV!

If you try this easy soup recipe, please let me know! Leave a comment and rate it below. I love to hear what you think, or any changes you make.

VEGTABLE QUINOA SOUP

Ingredients

Scale

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 (pref. fire roasted)
2 cans (14 oz.) beans of choice, drained and rinsed (I used one can white beans & one can three bean medley)
1/3 cup dry quinoa
2 teaspoons herbes de provence or 1 teaspoon each thyme & rosemary
1/2 teaspoon garlic powder
pinch of red pepper flakes, optional
6 cups water or vegetable broth
mineral salt & fresh cracked pepper, to taste

Cook ModePrevent your screen from going dark

Instructions

Slow Cooker:

In 5 – 6 quart crockpot, place ingredients in the bottom starting with the carrots and ending with the liquids.
Cook on LOW for 6 – 8 hours, or HIGH for 3 – 5 hours. Taste for seasoning, adding salt and pepper to taste.

Instant Pot:

Set Instant Pot to SAUTE and add the 1 tablespoon olive oil or 1/4 cup water, onion, carrot, and celery, saute for 5 minutes, adding the herbs and garlic powder in the last minute (feel free to skip this step entirely adding everything to the pot and cooking).
Add quinoa, beans, cabbage, zucchini, tomatoes, red pepper flakes, salt, pepper, and vegetable broth, stir to combine.
Attach lid and turn to the lock, set the valve to SEALING, and manually set to HIGH pressure for 3 minutes (takes about 25 minutes to come to pressure). Let natural release for 10 minutes. Season to taste.

Stovetop:

In a large pot or dutch oven, heat 1 tablespoon oil (or 1/4 cup water for water saute), add onions, carrots and celery, saute for 5 minutes.
Add remaining ingredients, bring to a boil, cover, turn heat to low and simmer for 35 minutes – 1 hour. Taste for seasoning, adding salt and pepper to taste.

Serve with your favorite artisan bread. Add diced avocado for another layer of flavor.

Store: Leftovers can be stored in the refrigerator in a covered container for 5 – 6 days. To keep longer, store in the freezer for up to 2 – 3 months. Let thaw before reheating.

Serves 4 – 6

Notes

For the beans, use your favorite. I just happen to use what I had on hand. I used one can of great northern beans and one can three bean medley which included black beans, kidney beans and pinto beans. I was nice mix.

I use herbes de provence here (it is one of my favorite herb blends). If you don’t have any on hand, a mix of any of the following herbs will work just as well: thyme, rosemary, fennel seeds, basil, savory, and coriander. Use any combo of up to 2 heaping teaspoons. If you have a bay leaf on hand, by all means add one.

Instead of cabbage, sub with 2 – 3 cups of fresh baby spinach or kale. If cooking in the slow cooker add it the last 30 minutes. Stovetop, add at the last 5 – 15 minutes. Instant pot, stir in as soon as you remove the lid.

Nutrition

Serving Size:
Calories: 184
Sugar: 6 g
Sodium: 707.2 mg
Fat: 1.3 g
Saturated Fat: 0.3 g
Carbohydrates: 35.5 g
Fiber: 7.9 g
Protein: 9.6 g
Cholesterol: 0 mg

Updated: Vegetable Quinoa Soup was originally published in February 2017. It has been updated with new photos and helpful tips in April 2020.

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Vegetable Quinoa Soup (Easy + Healthy Recipe) - The Simple Veganista (2024)