Quinoa & Vegetable Soup

```html Quinoa & Vegetable Soup Recipe | High Protein Vegetarian Meals

Quinoa & Vegetable Soup: A Nutritious High-Protein Delight

Quinoa & Vegetable Soup offers a vibrant blend of flavors and nutrients, making it perfect for busy young parents, office-goers, gym enthusiasts, and vegetarians seeking variety. This wholesome meal fits seamlessly into an active lifestyle, providing a tasty and satisfying option for anyone looking to stay healthy.

What Makes Quinoa & Vegetable Soup Special?

This soup combines the superfood quinoa with hearty vegetables, creating a comforting and flavorful bowl of goodness. From the tender quinoa grains to the colorful veggies, each spoonful is a delight.

Why Is It a Healthy Choice?

Quinoa is a complete protein, containing all nine essential amino acids. According to the USDA and Healthline, it's also rich in fiber, magnesium, and iron, supporting balanced nutrition and overall well-being.

Ingredients & Substitutions

  • 1 cup quinoa (uncooked)
  • 2 cups mixed vegetables (carrots, bell peppers, peas)
  • 1 cup spinach or kale
  • 4 cups vegetable broth
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 1 tsp turmeric
  • 1 tbsp olive oil
  • Salt and pepper to taste

Feel free to swap vegetables based on seasonality. Use kale or bok choy instead of spinach, or add beans for extra protein.

Step-by-Step Recipe

  1. Rinse quinoa under cold water to remove bitterness.
  2. Heat olive oil in a large pot. Add onion and garlic; sauté until translucent.
  3. Add mixed vegetables; cook for 3-4 minutes.
  4. Stir in quinoa, vegetable broth, and turmeric; bring to a boil.
  5. Reduce heat, cover, and simmer for 15 minutes.
  6. Add spinach and cook until wilted. Season with salt and pepper.

For a richer texture, add a tablespoon of yogurt when serving. Adjust thickness with additional water or broth as needed.

Nutritional Information

Component Calories Protein Carbs
Base Quinoa & Vegetable Soup 250 9g 40g
With Rebalance High-Protein Atta Roti 350 15g 50g

Serving Suggestions

  • Pair with Rebalance high-protein atta rotis for added protein.
  • Top with fresh herbs like parsley or cilantro.
  • Add nutritional yeast for a cheesy flavor.
  • Serve with a side of Greek yogurt or whole-grain toast.
  • Compliment with a fresh side salad for extra crunch.

Variations to Try

  • Spicy: Add chili flakes or jalapeño.
  • Herbaceous: Mix in fresh basil or rosemary.
  • Creamy: Blend half the soup before adding spinach.
  • Asian-inspired: Use miso broth and add tofu.

Storage Tips

This soup stays fresh in the refrigerator for up to 4 days or can be frozen for 2 months. Reheat gently to preserve nutrients and flavor.

Diet & Allergen Information

This soup is vegetarian and gluten-free with the right broth. Ensure the broth is gluten-free if necessary.

Expert Tips

  • Rinse quinoa thoroughly to remove any bitterness.
  • Adjust soup thickness by adding more or less broth.
  • Season at the end for the best taste.
  • Fresh vegetables enhance flavor; avoid overcooking.
  • Add lemon juice for a zesty kick.

FAQs

Can canned vegetables be used? Fresh or frozen is best, but canned can work in a pinch.

Is this soup freezer-friendly? Absolutely! Thaw and reheat over low heat.

What if I lack vegetable broth? Use seasoned water or bouillon cubes as a substitute.

Can I add meat? Yes, cooked chicken can enhance both flavor and protein content.

How to make it creamier? Stir in coconut milk or plant-based cream.

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Explore More

For more high-protein options, check out our high-protein breakfast ideas and explore Rebalance high-protein atta for healthier meals.

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