Squash and Quinoa Soup
Warm up with a hearty and nutritious bowl of Squash and Quinoa Soup, a gluten-free, plant-based recipe packed with wholesome ingredients. This vibrant soup features tender butternut squash, high-protein quinoa, and a medley of aromatic vegetables like carrots, celery, and onion, all simmered in a spiced vegetable broth infused with cumin and paprika. Creamy yet chunky, the soup is lightly mashed for the perfect texture and finished with fresh spinach for a burst of greenery. With a hint of lime juice for brightness and a sprinkle of parsley for an optional garnish, this comforting dish is both flavorful and nourishing. Ready in under an hour, it’s ideal for cozy weeknight dinners or meal prep, serving up a satisfying blend of warmth and health in every spoonful. Perfect for those looking for a cozy vegan soup recipe or a creative way to enjoy butternut squash!
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Recipe Information
Ingredients
- 1 medium-sized (about 2 lbs) Butternut squash
- 0.5 cups Quinoa
- 2 tablespoons Olive oil
- 1 medium (diced) Yellow onion
- 3 cloves (minced) Garlic
- 2 medium (peeled and diced) Carrots
- 2 diced Celery stalks
- 6 cups Vegetable broth
- 1 teaspoon Cumin
- 1 teaspoon Paprika
- 1 whole Bay leaf
- 1 teaspoon (or to taste) Salt
- 0.5 teaspoons (or to taste) Ground black pepper
- 2 cups Fresh spinach
- 2 tablespoons (chopped, optional for garnish) Fresh parsley
- 1 tablespoon (optional, for added brightness) Lime juice
Instructions
Peel the butternut squash, remove the seeds, and chop it into 1-inch cubes.
Rinse the quinoa under cold water in a fine-mesh sieve to remove its natural bitterness.
Heat olive oil in a large pot over medium heat.
Add diced onion and minced garlic to the pot and cook for 2-3 minutes, or until the onion becomes translucent.
Stir in the diced carrots and celery, and sauté for another 5 minutes.
Add the cubed butternut squash to the pot and mix well with the other vegetables.
Sprinkle cumin and paprika over the vegetables, and stir to coat evenly.
Pour in the vegetable broth and add the rinsed quinoa and bay leaf to the pot.
Season with salt and black pepper, and bring the soup to a boil.
Reduce the heat to low, cover the pot, and let the soup simmer for 25 minutes, or until the squash is tender and the quinoa is fully cooked.
Using a potato masher or an immersion blender, lightly mash some of the squash pieces in the pot to achieve a thicker consistency, leaving some chunks intact for texture.
Stir in the fresh spinach and cook for another 2-3 minutes, or until the spinach wilts.
Remove the bay leaf and taste the soup, adjusting the seasoning with more salt, pepper, or a splash of lime juice if desired.
Ladle the soup into bowls and garnish with chopped fresh parsley, if using.
Serve hot and enjoy!
Nutrition Facts
Calories |
846 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 31.1 g | 40% | |
| Saturated Fat | 5.2 g | 26% | |
| Polyunsaturated Fat | 2.8 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2929 mg | 127% | |
| Total Carbohydrate | 143.4 g | 52% | |
| Dietary Fiber | 45.7 g | 163% | |
| Total Sugars | 38.3 g | ||
| Protein | 17.2 g | 34% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 748 mg | 58% | |
| Iron | 11.9 mg | 66% | |
| Potassium | 4636 mg | 99% | |
*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.
