Carrot Top Quinoa Soup
Transform kitchen scraps into culinary treasure with this vibrant Carrot Top Quinoa Soup, a nourishing recipe that embraces zero-waste cooking. This wholesome soup combines fresh carrot tops—often discarded—with protein-packed quinoa, creating a flavorful, nutrient-dense dish perfect for weeknight dinners or light lunches. Aromatic garlic and onion form the base, while diced carrots, celery, and a medley of herbs infuse each bowl with rich, comforting flavors. A splash of lemon juice adds a bright, tangy finish, and optional fresh parsley garnishes provide a pop of color. Ready in just 45 minutes and brimming with hearty vegetables, this vegetarian soup is ideal for those seeking sustainable and delicious meal options.
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Recipe Information
Ingredients
- 2 cups carrot tops (from fresh carrots)
- 0.5 cups quinoa
- 2 tablespoons olive oil
- 1 medium onion, diced
- 3 cloves garlic cloves, minced
- 3 medium carrots, diced
- 2 stalks celery stalks, diced
- 6 cups vegetable broth
- 1 leaf bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped (optional for garnish)
Instructions
Rinse the quinoa under cold water using a fine mesh strainer to remove bitterness. Set it aside.
Separate the carrot tops from the carrots and wash them thoroughly to remove dirt. Chop the carrot tops into small pieces and set aside.
Heat the olive oil in a large pot over medium heat. Add the diced onion and garlic, and sauté for 2-3 minutes until fragrant and translucent.
Add the diced carrots and celery to the pot. Cook for 5 minutes, stirring occasionally, until the vegetables begin to soften.
Stir in the rinsed quinoa, vegetable broth, bay leaf, thyme, salt, and black pepper. Bring the mixture to a boil.
Reduce the heat to low, cover the pot, and let it simmer for 15 minutes or until the quinoa is fully cooked and the vegetables are tender.
Remove the bay leaf and stir in the chopped carrot tops. Cook for an additional 2-3 minutes until the carrot tops are wilted.
Add the lemon juice and stir well to brighten the flavors.
Taste the soup and adjust the seasoning with more salt or pepper, if needed.
Serve the soup hot, garnished with fresh chopped parsley, if desired.
Nutrition Facts
Calories |
304 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 10.9 g | 14% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1437 mg | 62% | |
| Total Carbohydrate | 46.0 g | 17% | |
| Dietary Fiber | 9.7 g | 35% | |
| Total Sugars | 10.3 g | ||
| Protein | 12.7 g | 25% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 310 mg | 24% | |
| Iron | 6.1 mg | 34% | |
| Potassium | 1323 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
