Quinoa Vegetable Soup with Kale
This healthy homemade vegetable soup recipe is full of veggies, kale and quinoa. It's easy to make and good for you, too! Vegan, vegetarian and gluten free.
Updated by Kathryne Taylor on July 10, 2024
We’ve been living in a winter wonderland lately. We’ve gotten so much snow that my dog, Cookie, can barely keep her head above it when we go outside (she’s smaller than you think). I’m thankful to have electricity and gearing up for more winter weather this weekend.
This hearty soup is exactly what I need. It’s brimming with fresh veggies and warms me right up. Soup to the rescue!
This homemade vegetable soup with quinoa is light but filling and packs great for lunch. Like most soups, it tastes even better the next day. Bonus? It freezes well, too. I love keeping my freezer stocked with hearty soups and defrosting one whenever I need a quick but nutritious meal.
This soup is vegan unless you want to top it with Parmesan cheese, which isn’t a bad idea if you ask me. The ingredients list, while a little on the long side, includes mostly pantry items. Every single one of them is nutritious!
Quinoa Vegetable Soup Recipe Development
Confession: the idea for this soup recipe came from Trader Joe’s. (You know what they say about grocery shopping while hungry.) A few years ago, their “vegetable soup with quinoa and kale” caught my eye in the refrigerated section right as my stomach grumbled.
I was initially skeptical about quinoa in soup (will it get mushy? does the flavor play nicely with the other ingredients?), but now I’m only wondering what took me so long to try it.
Quinoa was meant for soup. It lends some extra protein and hearty texture. Unlike most other vegetable soups, which are too light to count as a full meal, this is a true meal-in-a-bowl if you eat enough of it.
I adapted this recipe from my lentil soup, which has gotten quite a few raving reviews. I hope you enjoy this one just as much.
Recipe Notes & Tips
I wrote the recipe so it’s easily adapted to seasons. Winter squash would be lovely in place of the zucchini that I used.
This soup straddles the line between soup and stew, but whatever you call it, it’s delicious.
If you want more of a soup, use 3/4 cup quinoa and 1 cup seasonal veggies. If you want more of a stew, use a full cup of quinoa, two cups of seasonal vegetables and throw in some extra greens.
Watch How to Make Quinoa Soup
Please let me know how you like this soup in the comments! I love hearing from you.
If you enjoy this soup, be sure to check out my minestrone, lentil soup, Megan’s quinoa stew, and the hearty soup recipes in my cookbook.
Quinoa Vegetable Soup
This healthy homemade vegetable soup recipe is full of veggies, kale and quinoa. It’s easy to make and good for you, too! This soup makes great leftovers. It’s gluten free and vegan, as long as you don’t top it with optional Parmesan cheese. Recipe yields 4 to 6 servings of soup.
Ingredients
- 3 tablespoons extra virgin olive oil
- 1 medium yellow or white onion, chopped
- 3 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 to 2 cups chopped seasonal vegetables, like zucchini, yellow squash, bell pepper, sweet potatoes or butternut squash
- 6 garlic cloves, pressed or minced
- ½ teaspoon dried thyme
- 1 large can (28 ounces) diced tomatoes
- Scant 1 cup quinoa, rinsed well in a fine mesh colander (use less for a lighter, more broth-y soup)
- 4 cups (32 ounces) vegetable broth
- 2 cups water
- 1 teaspoon salt, more to taste
- 2 bay leaves
- Pinch red pepper flakes
- Freshly ground black pepper
- 1 can (15 ounces) great northern beans or chickpeas, rinsed and drained
- 1 cup or more chopped fresh kale or collard greens, tough ribs removed
- 1 to 2 teaspoons lemon juice, to taste
- Optional garnish: freshly grated Parmesan cheese
Instructions
- Warm the olive oil in a large Dutch oven or soup pot over medium heat. Once the oil is shimmering, add the chopped onion, carrot, celery, seasonal vegetables and a pinch of salt. Cook, stirring often, until the onion has softened and is turning translucent, about 6 to 8 minutes.
- Add the garlic and thyme. Cook until fragrant while stirring frequently, about 1 minute. Pour in the diced tomatoes with their juices and cook for a few more minutes, stirring often.
- Pour in the quinoa, broth and the water. Add 1 teaspoon salt, 2 bay leaves and a pinch of red pepper flakes. Season generously with freshly ground black pepper. Raise heat and bring the mixture to a boil, then partially cover the pot and reduce heat to maintain a gentle simmer.
- Cook for 25 minutes, then remove the lid and add the beans and the chopped greens. Continue simmering for 5 minutes or more, until the greens have softened to your liking.
- Remove the pot from heat, then remove the bay leaves. Stir in 1 teaspoon lemon juice. Taste and season with more salt, pepper and/or lemon juice until the flavors really sing. (You might need up to ½ teaspoon more salt, depending on your vegetable broth and your personal preferences.) Divide into bowls and top with grated Parmesan if you’d like.
Notes
Recipe inspired by Trader Joe’s organic vegetable soup with quinoa and kale. Recipe adapted from my lentil soup recipe.
Seasonal vegetable preparation tips: If you’re using dense vegetables like butternut or sweet potato for your seasonal vegetables, be sure to chop them as small as you’re chopping your carrots so they cook in the same amount of time.
Slow cooker option: I haven’t tried, but Sarah reports that her soup turned out well after 8 hours on low heat.
Storage suggestions: This soup keeps well in the refrigerator for about 4 days. It freezes and defrosts well if you want to freeze extra portions for later!
Make it dairy free/vegan: Don’t garnish with Parmesan.
Nutrition
The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. See our full nutrition disclosure here.
Wonderful recipe. Thanks for sharing.
Very good,i used spinach as no kale in house.found it a little bitter but added a touch more salt and a touch of maple syrup, this made all the differenve and was delicious.
Thanks for sharing, Rob.
This one looks super easy to make and also delicious. I am gonna try it for myself.
Let me know what you think!
Looking at makkng this tonight. Have some random beetroot in my fridge, do you think that would work?
You could try it! I haven’t thought of that before. Let me know what you think, Klair!
Loved the quinoa soup!!! I didn’t have canned diced tomatoes, so I added a 15 ounce can of tomato sauce. Still fabulous.
Thank you for the recipe.
Jenny Falcon
You’re welcome!
mI made this today. I reduced the water by one cup because I made it in my pressure cooker. So good! Thank you.
You’re welcome! Thanks for your review, Janet.
Cookie and Kate, this soup was so good. I used red quinoa, and used what we had in the refrigerator (zucchini, red bell pepper, yellow squash, and potato).
I’m glad you enjoyed it, Karin and I love your vegetable choices! Thanks so much for your review.
This was really good. Just made a double batch with yellow squash.
Sounds like a great combination! Thank you, Michelle.
I’ve made this soup numerous times now and I have to say I think it’s my favorite recipe. I like to used roasted crushed tomatoes and less water to make it more like a thick stew. This meal just hits every mark with me. I’m so glad I found it!
Hooray! I love to hear that, Stephanie. It’s a great soup this time of year. Thanks for sharing.
Just made this and it is DELICIOUS! The lemon is the thing that really puts it into 5-Star land for me. Followed the recipe exactly but one exception: used crushed tomatoes instead of diced and drained. It worked well for the stew-like version. We are doing a “juicing+1 mostly-vegetable meal a day” week, and this is our evening meal. Perfect! Thank you!
Thanks for sharing, Kristen! I do really appreciate it.
Tasty recipe, thanks for the great combination of veggies. It was a big hit with everyone in my family! When I brought leftovers to work everyone said how good it smelled and hinted that I should make it for our holiday party. I used prewashed, tricolor quinoa and reduced the amount to 1/2 cup. I like more heat so I added 2 generous pinches of the crushed red pepper and I increased the amount of kale because I love greens. It came out more like stew than soup but it’s easy enough to add some extra broth when a more soup like texture is desired. I haven’t felt the need to add grated cheese since the flavors are so delicious without it.
I forgot to mention that for the seasonal veggies I added red pepper and zucchini (technically, not seasonal this time of year but available in stores organically). I added the diced zucchini at the end after the kale to avoid it from becoming mushy and tasteless. Zucchini briefly simmered in liquid for 5 minutes makes it taste so fresh.
Thanks for sharing what you did, Stephanie! I’m glad your family and co-workers loved it.
Delicious! Can’t wait to try more of your soup recipes! Although I want to make this soup again and again too…
It’s a good one, that’s for sure! You can always come back to it. Thanks for your review, Amy!
Really great soup recipe! Made with crushed tomatoes instead of diced because it was what I had on hand. Didn’t have veg broth and used water instead and adjusted salt. Still so flavorful. Used bell peppers and squash for my veggies. Will definitely make again!
I’m glad you loved it, Amy! Great soup to round out the year with.
Just made it following the recipe and love it!
Thanks so much, Emily! I appreciate the review.
Made this for dinner tonight with winter squash and red potatoes! It was amazing and so cozy!
Another excellent soup!! I don’t do beans, so I added ~1 cup regular chopped potatoes in with step 1, and it worked for me.
I’m glad you loved it! Thanks, Teri for sharing.
Best vegetable soup I’ve tried! Thank you for sharing!
You’re welcome!
Delicious soup! My husband and I make a big pot and eat it all week. It’s filling, healthy, and tastes amazing. We are trying to eat a more vegetarian based diet and this recipe is perfect!
Great to hear, Kelli! Thanks for sharing.
Great recipe as usual. I used spinach for my greens, and cut back on the water for a stew consistency. Delicious!
Thank you, Louise!
So cozy!!
Thanks, Gaby!!
I have cooked so many of your recipes and they are delicious! Was wondering if this soup could be cooked in an Instapot. I will need to post the next one on Instagram! Thanks!
I believe it has worked for others. Although, I don’t have the specific instructions as I haven’t tried it.
Thanks for the reply. I made it on the stove top last night and it was fantastic. Perfect for the deep freeze we are experiencing in MA. It was so good I don’t think I would even bother with trying it in the pressure cooker.
This one looks great! I live in Columbia, MO so I understand your weather situation Think I’ll go buy the ingredients before round two this weekend!
Thanks Carolyn! Hope you’re staying warm. I’m really looking forward to spring!
Right! It’s so cold. Let me know what you think, Carolyn!
This looks very similar to a Chilean meal named Carbonada. Will definitely give it a try.
Thank you for sharing.
You’re welcome, Alex!
Have you tried this or any of your recipes in an instantpot?
I haven’t tried this yet! But I believe some other readers have and it worked well.
While I understand the rationale behind using canned beans. I have tried canned beans at other times. Yet prefer the dried beans methods. So, my rating is a little reduced. Overall though, some good ideas. My wife has yet to eat quinoa. So, this looks like it…? A keeper Cheers Jamie
This can be made without canned beans too, if you make your own. Thanks for sharing, James!
Ok, I made your lentil soup. Absolutely delicious. Right now I’m in the process of making your black bean enchiladas for the umpteenth time! Thank you for all your tasty veg recipes.
Thank you, Thea for sharing!
This is the first soup I’ve ever made and I was really impressed! It tasted great! I put in two cups of veggies and two cups of kale, unfortunately I thought I had more quinoa than i actually had (only 1/2 cup), but the amount was still good and didn’t take away. Next time i’ll make sure to have enough. I’m still learning to cook for myself and had a great time with this. Thanks for the recipe, I’ll definitely make it again!
You’re welcome! I’m glad you still were able to enjoy it even with less quinoa.
What an absolutely delicious and beautiful combination of flavours! A warm hug in a bowl :)
I love that! Warm hug. Thanks, Alexandra.
I just “discovered” you on pinterest earlier this week. I ordered your cookbook, which will arrive today (hooray). I made this for dinner last night and it was so good I also had it for breakfast today. I toasted the quinoa and it gave the soup a really good flavor. This will become a staple in my house.
I’m so happy to hear that!! Let me know what you think of the cookbook.
Delicious soup for this cold snowy Montreal weekend. Hits the spot!
Great to hear this was perfect for a snowy day, Cynthia!
Made this soup yesterday. Excellent! Cannot wait to try some of your other soups..
I’m glad you loved it! Yes, please try others and let me know what you think.
This soup is absolutely delicious. It is excellent for lunch and for an evening meal as well. I have your cookbook, “Love real Food” which I use almost every day. Such amazing recipes. As a vegetarian for 73 of my 88 years your recipes are ideal for me. Love to Cookie, your loyal companion. ♥️♥️
You’re so sweet! Thanks for your comment. I’m glad you have been loving my cookbook.
This is fabulous! I love it. I doubled the carrots, celery, and squash and I used the entire bunch of kale. I freeze the soup in 2 cup containers and pack it for lunch. This recipe comes together easily. By habit I cooked the quinoa before hand, so I omitted the 2 cups of water. I let the celery, carrots and onion cook 10 minutes before I added the zucchini as it can get over cooked.
Sounds great! Thank you for sharing what you did, Sharon. I appreciate the review!
I am having a big bowl of this right now and its delicious and so healthy :)
Warms up my body and soul for sure.
Eating as you write your review, I love it! Thanks for sharing, Claire.
I made this soup for dinner tonight and it was delicious! My hubby is not a fan of veggie soup, but he really liked it. I used green beans, zuke, cabbage and red bell pepper for the seasonal veggies. I didn’t use any water …just used more broth. The Parmesan cheese is d great topper as the saltiness really brings out the flavor. My all-time favorite soup is the lentil (cannot be beat!!!), but this is a winner also. Thanks for another great recipe Kate!
Thank you for sharing, Mo!
Hi Kate,
Just made your quinoa veggie soup and it was wonderful! My question is: do you have directions to adapt it to make in the Instant Pot? I’d love to make it in there, but I’m not savvy enough to know how to convert the recipe.
Thanks!
I don’t, sorry! But I recommend searching the comments to see what others may have tried and their recommendations.
Love this recipe! My whole family enjoyed it. This will be in the rotation for sure. Double love that the vegetarian-ness wasn’t a big deal for our family of meat eaters. It was plenty filling and so flavorful!
Happy to hear that, Allison!
YUM! A few tweaks I made: used organic chicken broth (no veggie broth available). Used Muir Glen fire Roasted Tomatoes, added a nice depth. I pre cooked 6oz flageolets beans, added at end, with a big handful of slivered spinach instead of kale. Definitely a keeper… Thanks Kate!
Thanks for sharing, Paula!
This soup was absolutely delicious on a cold winter’s day! Will definitely make again.
Great, Alice! Thanks so much for your review.
I made this tonight with barley (because the quinoa that I thought was in my pantry was nowhere to be found) and it was amazing! The barley gave a nice little bite. LOVE finishing the soup with lemon- it brightens everything up so nicely!
Sounds like an interesting change-up! Thanks for sharing, Victoria.
Loved this veggie soup recipe! I have never used butternut squash in soups before and had a giant one, so really enjoyed it. I also have never added quinoa to a soup, so this was a nice way to use ingredients I use all the time, but in a new way! Love your recipes Kate! I asked for your cookbook for my birthday and have been cooking up a storm from it too. It’s a beautiful cookbook! Your recipes make me feel like I could become a true vegetarian. I’m not currently, but enjoy your recipes way more than most meat-based ones.
I’m glad you are enjoying my recipes! Butternut squash is so great in soups. I appreciate your comment and review, Jacquelyn!
Another wonderful recipe. Had this for dinner tonight. Perfect meal for a cold evening.
Thank you, Janet!
Delicious!
Thank you, Regan!
I made this on Sunday & it was so delicious! I don’t always follow recipes exactly, especially for soups but I did for this & it was the best soup I’ve made in a long time. The options I used were sweet potatoes & chick peas because that’s what I had. I will definitely be making this again. I’ll be getting your cookbook soon. I posted a picture & tagged you on Instagram.
U’m glad you loved it! Thanks for sharing, Sarah.
Kate, we make this dish once a fortnight almost without fail – it is genuinely magical. That quinoa seriously absorbs the water though, watch out. It may be perfection itself – to finish by drizzling posh olive oil and grated Parmesan… nirvana. Vegan Oscar-Worthy!!
I love it! Thanks for sharing, Ben. If only that was a rating. :)
Is this comment from the same Ben Hardy who played Roger Taylor in Bohemian Rhapsody? If so, I really enjoyed the movie; chemistry amongst all of you was fantastic! Comments about the recipe are spot on. If you double/triple the recipe to make for a crowd, it’s better to cook quinoa separately (eliminate the water called for) and add it shortly before serving so it doesn’t absorb all of the liquid. I drizzle evoo on everything but I haven’t tried the cheese on this soup. I don’t think it needs it but will try next time.
Wowzers…….is this soup YUUUUUMMMMMMY! We are not fans of kale in our house, so I used spinach instead. I used red, orange, and green peppers as the seasonal vegetable because that’s what I had on hand, but other than that I followed the recipe exactly. Holy cow……good stuff!
I think that sounds like great alternatives to make this to your liking! Thanks for your review, Karen.
I just made this soup and it is so yummy! I didn’t have any other green veggies on hand, so I just left those out. I also added a little bit extra of the red pepper flakes…which gave it a nice kick!!
Thank you for sharing, Macie! I’m glad you loved it.
I love soups, it’s my go to comfort food and your step by step instructions makes it easy to follow along.
I will definitely try this recipe and my next one would be to try your lentil soup.
Thanks again for a great article!
You’re welcome, Rachel!
I made this tonight, and it is so good!!! My 4 year old is sick with a sinus infection and a fever, so I wanted to make her a healthy soup recipe, with garlic bread on the side. All 3 of my kids enjoyed it.
That sounds horrible! Poor little guy. I’m glad this helped some!
(Another) OUTSTANDING Cookie + Kate recipe! Because of what I had on hand, I had to make only a few slight changes: 4 green onions instead of a medium yellow, 2+ tsp fresh oregano instead of dried (up) thyme, and freshly squeezed lime juice instead of lemon. I almost fainted pressing six (six!) cloves of garlic, but I rallied and stirred them all in. Used chickpeas and added a can of corn at the same time that I stirred in the kale, but I stuck with your suggested seasonal vegies (zucchini, squash, sweet potato) although used three sweet peppers instead of the bell. Fabulous combination!