Description
This Mushroom Quinoa Soup is a wholesome, hearty, and nourishing vegan soup featuring two types of mushrooms, fresh vegetables, and protein-packed quinoa. It’s perfect for a cozy meal on a chilly day, offering rich flavors from fresh thyme and garlic, and a comforting broth that warms you from the inside out. This soup is gluten-free, low in sodium, and easy to prepare with simple ingredients.
Ingredients
Scale
Vegetables and Aromatics
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 2 carrots, peeled and diced
- 2 celery stalks, diced
- 3 cloves garlic, minced
- 2 bay leaves
- 2 tablespoons fresh thyme, minced
Mushrooms
- 1 8 oz package white mushrooms, stems removed and sliced
- 1 8 oz package cremini mushrooms, stems removed and sliced
Liquids and Grains
- 2 quarts low sodium vegetable broth
- 1/2 cup quinoa, rinsed
Seasoning
- Salt and black pepper, to taste
Instructions
- Prepare the base vegetables: Place a soup pot over medium heat and coat the bottom with olive oil. Add the diced onion, carrots, and celery to the pot. Cook these vegetables until they become tender and aromatic, about 5 minutes, stirring occasionally to avoid sticking or burning.
- Add mushrooms and seasonings: Stir in the minced garlic, bay leaves, fresh thyme, along with the sliced white and cremini mushrooms. Continue cooking and stirring until the mushrooms are tender and have released their moisture, about another 5 minutes.
- Simmer the soup: Pour the low sodium vegetable broth into the pot. Bring the mixture to a boil, then add the rinsed quinoa. Reduce the heat to a simmer and allow the soup to gently cook for about 20 minutes, stirring occasionally to ensure the quinoa cooks evenly and does not stick to the bottom.
- Season and serve: After the quinoa is tender and cooked through, season the soup with salt and black pepper to taste. Remove the bay leaves before ladling the soup into bowls and serving warm.
Notes
- This soup freezes beautifully; after cooling, store it in an airtight container and freeze for up to one month.
- This recipe is vegan and gluten-free, making it suitable for those dietary preferences.
- The soup is low in sodium when using low sodium broth and seasoning carefully, perfect for a healthy diet.
Nutrition
- Serving Size: 1 bowl (approximately 1.5 cups)
- Calories: 180 kcal
- Sugar: 3 g
- Sodium: 180 mg
- Fat: 5 g
- Saturated Fat: 0.7 g
- Unsaturated Fat: 3.5 g
- Trans Fat: 0 g
- Carbohydrates: 27 g
- Fiber: 4 g
- Protein: 6 g
- Cholesterol: 0 mg
