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.
Hi! This is the 2nd time I’ve made your delicious soup. The 1st time I made it per your recipe. This time I changed it up a bit:
– Made the quinoa separately with the 2 cups water and put in bowls with soup on top (then the quinoa didn’t absorb all the soup’s rich liquid).
– Added 2 cans of beans (chickpeas + small pink beans)…instead of 1 can.
– Used only 14 oz of diced tomatoes + 14 oz of Tomato Puree. This makes it a little thicker.
– Deleted the lemon juice and added 1/4 red wine with broth.
So amazing! My husband likes diced chicken added to his bowl!
This soup is wonderfully satisfying. I’ve made it twice and used butternut squash once and sweet potatoes the other. I used a little less kale than the recipe calls for only because my pot is too small for the whole bunch. This soup gets better with age. Thanks so much for a favorite, summer or winter.
it´s just amazing, tastes very very good, i made it with vegies, sweet potatoes and black beans ect… i usualy eat all meals with meat, chicken or fisch, i am so thrilled for my first vegeterian meal
Thank you for your review, Meniar!
I made this for dinner last night. My father-in-law gave me a ton of zucchini from his garden and this recipe fit the bill! I used chickpeas instead and added only 1 cup of water. I froze some and had it for lunch again today. Another fantastic recipe!
That sounds like the best way to make this soup, fresh garden produce!
Trust your recipes after our family fell in love with your African peanut soup. But i also rarely have all the ingredients when I start cooking. I used tofu instead of beans for protein added mushrooms and small red potatoes instead of sweet potatoes plus added some Rotel with green chiles for an extra kick. Kids loved it.
Thanks for sharing! Both are such great soups. I appreciate your review, Ranjit.
Awesome and just delicious!! My whole family loved it including my 4 year old. I did include celery and lemon juice. Thanks a million for sharing!!
OMG. I made this soup today and absolutely love it. It is so flavourful and hearty. I will definitely be making this again!
My family loves this soup! It has become a staple. We mix it up with the veggies according to the seasons. It is so filling and satisfying. I brought it to potlucks and gatherings last year and spent the whole meal sharing the recipe, Haha! Thank you! I’m glad it’s getting cooler out again so I can make it all the time.
I read over the recipe and will be making the soup for the winter. I decided to buy your book on Amazon directed to my Kindle.
Looking to try out your recipes.
I have made a few of these recipes, my husband and I just love ❤️ it. We are trying to eat better and cut back on meat . I have to get your cookbook.
This soup is so healthy and “delicious,” according to my 19 month old. My modifications this time were that I used just one small can of diced tomatoes and subbed a can of tomato paste (I don’t care for canned diced tomatoes much), a lot more lemon juice – like a tablespoon per bowl, and adding green beans. Yellow squash is key in this recipe for me. Also, I never wash the quinoa…is that bad?
Kate, I love all of your recipes! I’ve made at least 20 of them. I feel like you’re my Julia Child and I’m your Julie.
Very filling and yummy! Had to eat fat bowls! Thanks for sharing!
You’re welcome, Sal!
I don’t cook much but I was looking for a good soup recipe to make for my mom, me and my family loved it! Like I said, I don’t cook much but even I could cook this and it came out delicious. Thanks for the recipe! I didn’t read the tip on the sweet potatoes and didn’t cut them up very fine but they still came out soft and tasty!
This soup is amazing! I’ve made this for a potluck for our teacher during conferences and got rave reviews. Thank you for the recipe!
You’re welcome, Jessica!
wow! I’m in love. This soup is amazing!!!! It’s a new favorite that will make its way into the food rotation!! ….I was even scared of the kale because I don’t like that stuff, but added it anyway and it’s delicious! If anyone cares about little things I changed….I’m not a huge fan of cooked tomatoes, so I added some extra water and some tomato paste and I used the chick peas. So fantastic. THANK YOU! ❤️❤️
Hooray! I’m glad you loved it. Thanks for sharing, Misty.
This recipe looks delicious-I think my vegetarian daughter will love it. What do readers think of me dividing the soup in two parts and adding cooked ground lamb to the portion for my husband who loves meat? I try to find recipes that I can cook for both and then adapt half of the recipe to a meat-eater.
Sure, you could do that. Although of course I prefer it just as it.:)
Thank you for your view on this addition! I am going to give it a try with and without meat.
I just made this and it’s delicious! I tend to add extra spice and did so on this recipe (lots of garlic, onion, thyme, red pepper). I used whole tomatoes as that’s what I had in the pantry. I used zucchini and red pepper for the veggies. Will definitely make again and probably try with sweet potato for extra hardiness.
Hi kate! Could you suggest a substitute for kale please ?
I made this last night on a rainy Louisiana evening and it hit the spot. I love all the healthy ingredients and it was so filling. It made a ton, which is great for meal prepping. Kate, your recipes are so flavorful. Everything that I’ve tried has been awesome! I also have your cookbook and love it, too. BUT…I’m ready for the next cookbook!:)
Keep em’ coming!
Hi Kate! will this recipe work with plain water instead of vegetable broth? Thank you!
So yum! This was very easy and turned out so delish. I used sweet potatoes as the seasonal veg – it was not something I had ever thought to put in soup before, but I loved it (as did my husband). I halved the garlic and onion because I have a sensitive stomach and it was still full of flavor.
I’m happy you loved it, Margaret!
O….M….G…. NO JUSTICE illustrating the FLAVOR ATTACK orbiting in my mouth at this time!
Beans of choice: Butter and black
Veggies of choice: Tucson Kale, zuchinni, white & sweet potatoes, red & yellow bell peppers
Broth: Organic vegetable (store brought)
Seasonings added: Himalayn pink salt, pepper, fennel, fennegreek, tyme, cumin, garlic, cayenne, sage, sesame oil & red pepper flakes….1cup Tri color quinoa
Topped with a squeeze of fresh lemon juice & shredded mozzarella (Didn’t want to spend $5 on parmesan, Dollar Tree had REAL cheese)
RE-DICULOUSLY DELISH
( P.S. Used the recipe for guidance, the above choices and changes are to my liking)☺
THANK YOU KATENAMASTÈ
I made this yesterday afternoon for my mom to take to work. I’m 15 and this was probably the first time I’ve cooked soup. It was so easy! I used all the suggested vegetables and chose butternut squash. I added some extra red pepper flakes, some italian seasoning and a bit of garlic powder just to give it some extra flavor. It was so delicious. I never eat soup but my mouth was watering as this cooked. The vegetables have such a beautiful flavor. They also cooked perfectly in the amount of time. The butternut squash wasn’t too hard but not mushy either. We put the soup in 7 containers. we froze 2 and put the rest in the fridge.
Thank you for your comment, Jane! I’m happy you loved it and made it your own!
I love your monthly “What to Eat” emails and opened November’s right away. Upon seeing this Quinoa Veggie Soup Recipe, I knew I had to make it IMMEDIATELY! lol – I’m so glad I did, I just finished a piping hot bowl of nourishment and wanted to say thank you for always bringing yummy recipes right to my kitchen. You’re a gem and your recipes are absolutely a staple in my cooking. I made this with a little extra seasonal veggies and a little less quinoa and it was perfection! Thank you!
Love to hear both those things! Thanks for your comment, Nicole. :)
First day of cool weather here in NC and I just whipped up your soup!! It’s delightfully yummy!! I added 2 types of organic mushrooms, one yellow squash, one zucchini and butternut squash. I added some turmeric, as well!! Absolutely wonderful!! Thank you!!
I like the combination, Tracy!
That is an amazing recipe. I used half the amount of quinoa and it was perfect soup. So full of flavour, the tip to cut everything the same size was great not only for the cooking but also for the eating of it.
So delicious! Substituted spinach for kale and used chickpeas, sweet potatoes and red pepper as an option. 3teenage boys devoured!
The lemon juice really finishes it off!!
I made this last night and am taking it in my lunches this week and I cannot get over how delicious it was! I omitted the chickpeas because I didn’t feel like having them and it was still delicious. I’ll be making this all winter!!
Sunday is my meal prep day and now that it is soup season, I usually make one for lunch/dinner. I decided to try this one out and I’m so happy that I did because it turned out amazing! I stuck strictly to the recipe and used butternut squash and great northern beans. I used about two cups of kale and it was the perfect amount. I am not a vegan or vegetarian but your recipes are so wonderful that I do not miss the meat. Thank you for making my week a little brighter!
I’m happy you tried this one too, Amanda! Thanks for your review.
I just made this and ate a bowl, and it is an amazing recipe. Delicious, perfect for the start of winter, the quinoa makes it a lot more filling than other soups, really a delightful recipe.
Thanks for commenting, Meridee!
Zucchini needs to go in later, too mushy. Quinoa too much, to long in liquid, makes a weird texture to the soup/stew. Beans were too hard, needed to go in sooner. Flavor ok but texture did not please at all. Used kale, zucchini, carrots, celery, broccoli. Don’t think is a keeper.
Hi Don, I’m sorry you didn’t love this soup. I appreciate your sharing your feedback.
I made the soup. It is delicious.
This looks great! Any thought on how one might adapt this for the Instant Pot?
Good soup. Gonna make it again. Mix and match your veggies.I also added mushrooms in the beginning. I cooked the quinoa separately so it wouldn’t make the soup mushy. Solid recipe easy to follow.
I haven’t tried it in an Instant Pot, sorry!
I make this recipe a ton and it turns out great every time! It freezes really well which has been so helpful for me!
Thanks for sharing, Alisha!
I have just made this soup and it is really delicious and so easy to make. It made my evening! Thank you so much. Looking forward to try your other recipes.
Hi, this looks like a great soup! Has anyone doubled the recipe to feed a larger crowd? Hoping that will work…
This should work doubled, as long as you have a large enough pot.
Kate….thank you for a hearty, healthy, vegan recipe. The soup was a profusion of colour that we all enjoyed short of licking the bowl clean.
You’re welcome, Toni! Thanks for letting me know your thoughts.
I know I’m odd but I don’t like quinoa! Should I substitute with something else or leave it out?
You could try another grain. Some readers have tried barley or brown rice. You might need to adjust cooking time and liquid some depending on what you choose.
Soooo good! In the fall/winter I prefer my veggies warm, so salads are out. This soup is a perfect way to get my veggies in. I will be making this again.
Great to hear, Brittany!
Hello there!
I just now created this wonderful soup and I must say, I really like it!
Just became vegan like 5 days ago and this makes me not miss meat and diary.
Cooking it was pretty easy, once you’ve got all the ingredients you need (I used black beans instead of white, because there weren’t any in the store).
Thanks for the recipe!
Hello,
Where can I find the nutritional information?
Hi! The nutritional information is below the notes sections of the recipe. You need to click to expand and ensure you allow cookies in your browser.
This sounds lovely! Do you think it would turn out ok in the instant pot? And if so, any idea of how long to cook it for?
Hi! I haven’t tried it in the instant pot, sorry.
This soup is fabulous! I did add the chunk of parm rind as well since I make a Tuscan bean soup in the same manner. I also topped it with chopped onion to add some texture and flavor.
Thanks for sharing your variation, Lynn! I appreciate it.
OMG, for something so healthy, this is so, so delicious! Lol. The lemon juice is the perfect touch. Lots of chopping here, but it makes so much stew that it’s totally worth it. Thanks for the awesome recipe!
You’re welcome, Kim! I’m happy you loved it.
This was so SO good! I used sweet potato & cut them really small so they’d cook fast. I also love your minestrone soup but I think this one has the edge just a bit because I love all the quinoa and it’s gluten-free too. Excited about leftovers for the next few days. Thanks for another great recipe, Kate!
I’m glad you loved it, Hayley!
Hi Kate. I’ve been following your blog and recipes for a year now. Love them! This soup recipe has become one of my favorite bases to build around. A latest variation is: I skip the carrots and the northern beans, have sweet red and yellow sauteed peppers as the seasonal vegetable, use just 12-14 oz of canned, seasoned tomato and add a good cup (or more depending on if I want soup or stew) of elk sausage which has been skillet-browned in olive oil/garlic until well-browned. A delicious, hearty meal served with sourdough biscuits and tossed salad. Yum!
Thanks for following along! Thanks for sharing, Valerie.
Doubling the recipe caught me short of liquid capacity (I don’t own a Dutch oven). Leaving the water to the end, I ladled 1/3 of the soup into a second pot and divided the water proportionally between them, heating and stirring to mix. I love make-ahead recipes for holiday company, and this one is wonderful.
This is a great fall or winter soup. Very easy to make and flavorful. Making it for a second time tonight. This will be a staple soup recipe in our household.
Made this delicious soup yesterday. I used a diced sweet potato & red pepper instead of zucchini. The quiona made it hearty and satisfying. Will definitely make again soon.
Thanks for the great recipe!
Made this with a few less ingredients, as I used what was on hand… The taste is good, but the quinoa made it a bit thicker and mushy, so we weren’t huge fans. My mistake was adding flax powder to thicken it, which just made it like mush. So I ruined it basically.
I’m sorry you didn’t love this! Thanks for your feedback, Melanie.