Ingredients
Base Vegetables
- 1 Tablespoon avocado oil or olive oil
- 1 medium yellow onion, diced
- 4 cloves garlic, minced
- 2 large carrots, peeled and chopped
- 2 stalks celery, chopped
- ½ cup mixed mushrooms, chopped
- 1 large zucchini, chopped
- 1 cup sweet potato, peeled and chopped
- 2 cups de-stemmed and chopped kale
Seasonings & Herbs
- 1 teaspoon sea salt, divided (plus more to taste)
- 2 teaspoons dried oregano
- ½ teaspoon dried marjoram
- ½ teaspoon dried thyme
- ½ teaspoon ground pepper
- 1 Tablespoon lemon juice
Liquids & Others
- 1 28 oz can diced tomatoes
- 8 cups vegetable broth
- 1 cup quinoa, uncooked
- Grated parmigiano-reggiano for topping (optional)
Instructions
- Sauté veggies: In a large pot, heat avocado or olive oil over medium heat. Add diced onion and minced garlic along with ½ teaspoon of sea salt. Sauté until onions turn translucent and are fragrant, which should take about 5 minutes.
- Add vegetables: Stir in chopped carrots, celery, and mixed mushrooms. Continue sautéing for an additional 5 to 10 minutes until the vegetables begin to soften.
- Season: Add the remaining ½ teaspoon of salt, dried oregano, dried marjoram, dried thyme, and ground pepper. Stir constantly for one minute to release the flavors.
- Add liquids and sweet potato: Pour in the diced tomatoes with their juices, vegetable broth, and chopped sweet potato. Stir to combine all ingredients thoroughly.
- Cook quinoa: Stir in the uncooked quinoa and turn the heat up to high to bring the soup to a boil. Once boiling, cover the pot and reduce heat to a simmer. Let cook gently for 25 to 30 minutes until the quinoa is tender and the sweet potatoes are cooked through.
- Add zucchini and kale: Remove the lid and add the chopped zucchini and kale. Continue simmering uncovered for 5 to 10 minutes more, until the zucchini is tender and the kale is wilted but still vibrant.
- Finish and serve: Remove the pot from heat and stir in the lemon juice. Taste the soup and adjust seasoning with additional salt and pepper if necessary. Serve hot, optionally topped with grated parmigiano-reggiano cheese.
Notes
- For a vegan version, omit the parmigiano-reggiano or substitute with a vegan cheese alternative.
- If quinoa is not available, you can substitute with couscous or barley, adjusting cooking time accordingly.
- Adjust the amount of kale and other vegetables based on your preference or seasonal availability.
- Storing leftover soup in airtight containers will keep it fresh in the refrigerator for up to 4 days.
- This soup freezes well; thaw completely and reheat gently on the stovetop.
- Prep Time: 20 minutes
- Cook Time: 40 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Mediterranean
- Diet: Vegetarian
