Vegan Spinach and Quinoa Soup
Summary
Who said vegan soups can’t be hearty, flavorful, and satisfying? Vegan Spinach and Quinoa Soup is the answer to all those who doubt plant-based diets. Brimming with nutrition and character, this soup will not only fill your belly but also warm your soul. Dive into this recipe guide for a transformative culinary experience!
The Ingredients You Need
- Fresh spinach: 3 cups (around 90 grams)
- Quinoa: 1 cup (around 185 grams), uncooked
- Olive oil: 2 tablespoons (30 ml)
- Yellow onion: 1, finely chopped
- Garlic cloves: 3, minced
- Vegetable broth: 6 cups (1.4 liters)
- Carrots: 2, diced
- Celery stalks: 2, chopped
- Ground black pepper: ½ teaspoon (1 gram)
- Salt: 1 teaspoon (5 grams)
- Lemon: 1, juiced and zested
Preparation & Cooking Time: About 45 minutes.
Serves 4
Nutritional Breakdown Per Serving
- Calories: 270
- Protein: 8 grams
- Fats: 5 grams
- Carbohydrates: 50 grams
- Fiber: 6 grams
- Sodium: 900 mg
Step-by-Step Cooking Guide
- Initiate your culinary journey by rinsing the quinoa thoroughly. Trust me, this step is vital!
- In a large pot, pour in the olive oil, warming it over medium heat.
- Add the finely chopped onion and minced garlic. Stir it around for 4-5 minutes until the onions appear translucent.
- Bring in the carrots and celery to the party. Sauté them for another 5 minutes.
- Time for quinoa’s entrance! Pour it into the pot.
- Add vegetable broth, pepper, and salt.
- Let the mixture come to a boil, then reduce the heat, allowing it to simmer for about 20 minutes.
- Test the quinoa. It should be fluffy and the soup’s consistency a bit thickened.
- Add the fresh spinach leaves, stirring until they wilt into the soup. This should take around 3 minutes.
- Finally, give it a zesty finish with lemon juice and zest. Stir it well!
Tips to Elevate Your Soup Game
- Always rinse quinoa to remove its natural bitter coating called saponin.
- While using broth, opt for low-sodium versions to have better control over the salt content.
- If you’re in a rush, pre-washed baby spinach works wonders as it saves chopping time.
- The soup thickens as it sits. If reheating, you might want to add a little water or broth to get the right consistency.
Serving Suggestions
- Serve the Vegan Spinach and Quinoa Soup hot, ideally in a deep bowl to cherish its warmth.
- Complement it with a slice of rustic bread or a vegan garlic toast on the side.
- A light salad with a tangy vinaigrette can be an excellent sidekick to this soup.
- Garnish with fresh parsley or vegan parmesan for an added flair.
Vegan Spinach and Quinoa Soup isn’t just about ingredients and steps; it’s about embracing a healthy lifestyle. A bowlful of this and you’re on your way to a meal that is nourishing, flavorful, and undoubtedly vegan. AH7 understands your health ambitions and culinary aspirations, and this soup is a testament to that commitment. Next time you’re pondering on a wholesome meal, let this Vegan Spinach and Quinoa Soup be your go-to choice. Enjoy the warmth, savor the flavors, and remember – every spoonful counts towards a healthier you!
FAQS
1. What makes Vegan Spinach and Quinoa Soup a hearty choice?
This soup combines nutritious ingredients like spinach, quinoa, carrots, and celery, making it a filling and wholesome choice that satisfies both the stomach and the palate.
2. How many servings does the recipe yield?
The Vegan Spinach and Quinoa Soup recipe caters to 4 servings.
3. What’s the preparation and cooking time for this soup?
The entire process, from preparation to cooking, takes approximately 45 minutes.
4. How many calories are in each serving?
Each serving of Vegan Spinach and Quinoa Soup contains 270 calories.
5. Why is it crucial to rinse the quinoa before cooking?
Rinsing quinoa is essential to remove its natural bitter coating called saponin, ensuring a pleasant taste and texture in the soup.
6. What can be done if the soup thickens too much upon sitting?
If the soup thickens as it rests, you can add a little water or broth when reheating to achieve the desired consistency.
7. Are there any alternatives to fresh spinach?
Yes, if you’re short on time, you can use pre-washed baby spinach, which is convenient and saves chopping time.
8. How can I control the salt content in the soup?
To have better control over the salt content, opt for a low-sodium vegetable broth when preparing the soup.
9. What are some recommended sides to accompany this soup?
Vegan Spinach and Quinoa Soup pairs beautifully with a slice of rustic bread or vegan garlic toast. A light salad with a tangy vinaigrette also complements the flavors of the soup.
10. How can I add an extra touch of flavor when serving?
For an added flair, garnish the soup with fresh parsley or sprinkle some vegan parmesan on top before serving.
Vegan Spinach and Quinoa Soup
Nutritions
Ingredients
- Fresh spinach: 3 cups around 90 grams
- Quinoa: 1 cup around 185 grams, uncooked
- Olive oil: 2 tablespoons 30 ml
- Yellow onion: 1 finely chopped
- Garlic cloves: 3 minced
- Vegetable broth: 6 cups 1.4 liters
- Carrots: 2 diced
- Celery stalks: 2 chopped
- Ground black pepper: ½ teaspoon 1 gram
- Salt: 1 teaspoon 5 grams
- Lemon: 1 juiced and zested
Instructions
- Initiate your culinary journey by rinsing the quinoa thoroughly. Trust me, this step is vital!
- In a large pot, pour in the olive oil, warming it over medium heat.
- Add the finely chopped onion and minced garlic. Stir it around for 4-5 minutes until the onions appear translucent.
- Bring in the carrots and celery to the party. Sauté them for another 5 minutes.
- Time for quinoa’s entrance! Pour it into the pot.
- Add vegetable broth, pepper, and salt.
- Let the mixture come to a boil, then reduce the heat, allowing it to simmer for about 20 minutes.
- Test the quinoa. It should be fluffy and the soup’s consistency a bit thickened.
- Add the fresh spinach leaves, stirring until they wilt into the soup. This should take around 3 minutes.
- Finally, give it a zesty finish with lemon juice and zest. Stir it well!
Notes
While using broth, opt for low-sodium versions to have better control over the salt content.
If you’re in a rush, pre-washed baby spinach works wonders as it saves chopping time.
The soup thickens as it sits. If reheating, you might want to add a little water or broth to get the right consistency. Serve the Vegan Spinach and Quinoa Soup hot, ideally in a deep bowl to cherish its warmth.
Complement it with a slice of rustic bread or a vegan garlic toast on the side.
A light salad with a tangy vinaigrette can be an excellent sidekick to this soup.
Garnish with fresh parsley or vegan parmesan for an added flair.
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