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

FAQs

How to improve vegetable soup? ›

A squeeze of citrus, a dollop of yogurt or a drizzle of cream, a dusting of cheese or a good chile powder, a sprinkling of some herbs or croutons — all can take a perfectly fine soup into the realm of the delectable. Even a spiral of good olive oil to finish and some coarse sea salt can do wonders.

Brown rice

Brown rice is a great substitute for quinoa in recipes such as stir-fries, grain bowls, salads, and soups. It has a similar nutty flavor and a slightly chewy texture and is also rich in dietary fiber and nutrients.

Rinse quinoa in a fine mesh sieve until water runs clear. Transfer quinoa to a medium pot with water (or broth) and salt. Bring to a boil, then lower heat and simmer, uncovered, until quinoa is tender and a white "tail" appears around each grain, about 15 minutes.

1 cup of quinoa & vegetable soup, peruvian style (Tasty Kitchen) contains 110 Calories. The macronutrient breakdown is 90% carbs, 4% fat, and 6% protein. This is a good source of vitamin a (75% of your Daily Value).

How to cook quinoa perfectly every time. You'll need about 50g of quinoa per person (make sure to rinse it first) and chicken or vegetable stock. We can't emphasise using stock enough. It really makes a difference to the flavour, yet is subtle enough not to distract from your final dish.

There are several ways to thicken pumpkin soup. The easiest method is to reduce the soup by cooking off some of the liquid. Alternatively, use a slurry of all-purpose flour or cornstarch and water, add a teaspoon or two of either thickener to a small bowl and stir in 2 to 3 teaspoons of the soup to create a slurry.

Dried herbs and seasonings: homemade seasoned salt, black pepper, Italian seasoning, and dried bay leaves lend flavor to the soup.

* Red quinoa contains more fiber in comparison with the other two varieties. It meets your daily dietary fiber requirements with ease and lowers the risk of several diseases, heart-related issues, and more.

Studies have reported that consumption of one serving of quinoa (about 40 g) meets an important part of daily recommendations (RDA) for essential nutrients and health-improving compounds.

Is quinoa healthier 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.

It wasn't a huge difference in texture, but definitely noticeable. Rinsing quinoa definitely starts to hydrate the seeds. Flavor – In terms of flavor, the unrinsed quinoa definitely had a nuttier, earthier flavor, but I didn't find it bitter at all. The rinsed quinoa was definitely milder and the flavors more muted.

If you're serving it as a simple side, season it first. At the very least, toss it with salt, pepper, lemon or lime juice, and a drizzle of olive oil. To kick it up another notch, stir in chopped herbs, minced garlic, toasted nuts, or crumbled feta cheese, or use it in one of the quinoa recipes below!

Now that your quinoa is rinsed or toasted, it's time to cook it. For 1 cup of uncooked quinoa, you'll want to use 2 cups of water—this will yield 3 cups of cooked quinoa.

Vegetable Soup Homemade (2 cups) contains 9g total carbs, 3g net carbs, 2g fat, 4g protein, and 80 calories.

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.

Though technically a seed, Quinoa is classified as a whole grain and is a good source of plant protein and fiber. One cup cooked provides about 8 grams of protein and 5 grams of fiber.

Quinoa's got the carbs covered, so you'll likely want to add some additional protein (eggs, lentils, beans, tofu, chicken), a fat (olive oil, nuts, butter, cheese), and, ideally, some kind of fruit or vegetable (broccoli, berries, squash, spinach).

For a healthier twist on pasta or potato salad, toss cooked quinoa with chopped vegetables, fresh herbs, vinegar and olive oil. Add cooked quinoa to soups, stews and casseroles. Store cooked and cooled quinoa in a tightly sealed container in the refrigerator for 3 to 5 days or in the freezer for up to 2 months.

We prefer to bring the cooking liquid to a boil, stir in the grain, turn the heat down to low, then cover and simmer gently until all the liquid is absorbed. You'll know when the grain is done because it will look like it has popped open, revealing the germ of the kernel.

Should I cook soup with the lid on or off? ›

To thicken a soup, stew, or sauce, leaving the lid uncovered is ideal. "It must be off, or semi-covered, if you are slowing down the reduction process," says Stephen Chavez, chef-instructor at the Institute of Culinary Education.

How to Thicken a Soup with Pureed Beans or Hummus. Blend 1½ cups cooked beans, lentils, or chickpeas with ½ cup water or broth until completely smooth. Add 2 tablespoons bean puree per 1 cup soup or stew, then stir until fully incorporated.

You can thicken soup by adding flour, cornstarch, or another starchy substitute. For the best results, never add flour or cornstarch directly to your soup. If you do, it will clump up on top. Instead, ladle a small amount of broth into a separate bowl and let it cool.

Add in different seasonings like curry powder, red pepper chili flakes or cayenne. This is a veggie loaded soup, take or leave what you don't like or add in different veggies you do like. Stir in spinach at the end, use russet potatoes instead of sweet potatoes, etc.

Perk up a Bland Soup With Simple Pantry Staples

Add a splash of vinegar (any kind!), or a squeeze of citrus. Chances are, you could use a little more salt. Go ahead—it's ok. Salt perks up flat flavors and helps balance out bitter-tasting ingredients.