Updated: Jul 12, 2019

This is a complete meal in a bowl. It fills me up for hours! Quinoa is a complete protein so this is a well balanced meal for those following a vegan or vegetarian diet (provided you omit the Parmesan cheese garnish) but you can also add some shredded meat at the end if you like. I love it just the way it is.

The ingredients include mostly pantry items and it’s a really easy soup to make. Most of the work is in the chopping of the vegetables!

Serves 4 - 6


3 tbsp extra virgin olive oil

1 medium yellow or white onion, finely chopped

3 carrots, peeled and chopped

2 celery stalks, chopped

1 large zucchini diced

1 large capsicum (of any colour) chopped

2 or more cups of chopped fresh kale or collard greens (tough ribs removed)

6 garlic cloves, chopped or minced

1 tsp dried thyme

2x 400g tins of diced tomatoes

1 cup quinoa, rinsed well in a fine mesh colander (use ¾ cup for a lighter, more brothy soup)

1 litre chicken or vegetable stock

2 cups water

1 tsp salt, more to taste

2 bay leaves

Pinch red pepper flakes

Freshly ground black pepper

400g tin of cannellini bean (you can use any beans you like)

1 - 2 tsp lemon juice

Freshly grated Parmesan cheese (optional garnish)


  1. Heat the olive oil in a large pot or saucepan over a medium heat. Once the oil is shimmering, add the onion, all the other vegetables except the the kale, and a pinch of salt.

  2. Cook, stirring often until the vegetables start to soften (about 8-10 minutes). Add the garlic and thyme and stir. Pour in the diced tomatoes and cook for a few more minutes, stirring often.

  3. Add the quinoa, stock, 1 teaspoon of salt, 2 bay leaves, a good pinch of red pepper flakes and the additional water. Season generously with freshly ground black pepper. Bring the soup to a boil, reduce the heat to maintain a gentle simmer and cook for 40 minutes.

  4. Add the beans and chopped greens and continue to simmer for a further 10 - 15 minutes (or until the greens have softened to your liking).

  5. Remove the pot from the heat and remove the bay leaves. Stir in 1 teaspoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice if necessary.

  6. Divide into bowls and top with grated Parmesan.


  • This soup doesn’t get blended so cut the vegetables into the size you would like to eat them. I prefer them small. If you make yours larger, you may need to simmer for longer.

  • I have made this soup in the slow cooker before. It turned out well after 8 hours on a low heat. Ideal to put on before bedtime!

  • This soup keeps well in the fridge for about 4 days. It freezes and defrosts well too!

For other winter warming recipes, check out my Lentil Dahl and Spiced Cauliflower Soup.

Nutrition & Fitness Coach
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