Description
This hearty Fall Vegetable Quinoa Soup is a warm, nutritious option perfect for chilly days. Packed with seasonal vegetables like sweet potatoes, butternut squash, kale, and chickpeas, it offers a comforting blend of flavors and textures, enhanced with fresh herbs. This soup is easy to prepare on the stovetop and freezes well for convenient future meals.
Ingredients
Scale
Base Vegetables
- 2 tablespoons olive oil
- 1 yellow onion, diced
- 1 carrot, chopped
- 2 celery stalks, thinly sliced
- 3 cloves garlic, minced
Fall Vegetables
- 1 large sweet potato, peeled and chopped
- 2 cups chopped butternut squash
Herbs and Spices
- 3 bay leaves
- 1 tablespoon minced fresh rosemary
- 2 teaspoons minced fresh thyme
- Salt and black pepper, to taste
Liquids and Grains
- 4 cans (14 1/2 oz each) reduced-sodium vegetable broth
- 2 cans (15 oz each) diced tomatoes
- 1 can (15 oz) chickpeas, rinsed and drained
- 1 cup quinoa
Greens
- 2 cups chopped kale, ribs and stems removed
Instructions
- Sauté Aromatics: Heat olive oil in a large stockpot over medium heat. Add diced onion, chopped carrot, and sliced celery. Cook, stirring occasionally, until onions become translucent, about 5 minutes.
- Add Root Vegetables and Bay Leaves: Stir in the minced garlic, peeled and chopped sweet potato, chopped butternut squash, and bay leaves. Continue cooking for about 10 minutes, stirring occasionally to prevent sticking, until the vegetables are tender.
- Add Broth, Tomatoes, Chickpeas, and Quinoa: Pour in the reduced-sodium vegetable broth, canned diced tomatoes, and rinsed chickpeas. Stir in quinoa along with the minced fresh rosemary and thyme. Bring the mixture to a simmer and cook for 15 minutes, or until the quinoa is soft and cooked through.
- Add Kale and Final Seasoning: Stir in the chopped kale and cook for an additional 5 minutes until the kale has wilted and softened. Season the soup with salt and black pepper to taste.
- Serve Warm: Remove bay leaves before serving. Ladle the soup into bowls and enjoy warm. The soup also freezes well; cool completely before transferring to freezer-safe containers. Defrost and reheat on the stove or in the microwave when ready to eat.
Notes
- This healthy fall soup is perfect for a chilly day and freezes well for convenient future meals.
- To freeze, cool the soup completely before transferring to a freezer-safe container. When ready to eat, defrost overnight in the refrigerator and reheat on the stove or microwave.
- You can adjust the seasoning by adding more fresh herbs or a pinch of red pepper flakes for a bit of heat.
- For a creamier texture, blend a portion of the soup before adding the kale.
- Ensure quinoa is rinsed before adding to remove any bitterness.
Nutrition
- Serving Size: 1.5 cups
- Calories: 240
- Sugar: 6g
- Sodium: 420mg
- Fat: 5g
- Saturated Fat: 0.7g
- Unsaturated Fat: 3.5g
- Trans Fat: 0g
- Carbohydrates: 38g
- Fiber: 7g
- Protein: 8g
- Cholesterol: 0mg
