Ingredients
Vegetables and Aromatics
- 1 tablespoon olive oil
- 3 cloves garlic (minced)
- 1 small white onion (diced)
- 1 cup sliced carrots (about 2 medium)
- 1 cup chopped zucchini (1 small or 1/2 of 1 medium)
- 1 1/2 cups chopped asparagus
- 1 packed cup chopped kale (or spinach)
- 1/2 cup frozen peas
Liquids and Canned Goods
- 1 28 oz can diced tomatoes (Tuttorosso recommended)
- 4 cups water (or vegetable broth)
Grains and Seasonings
- 1/4 cup white quinoa (uncooked)
- 2 teaspoons Italian seasoning
- 2 bay leaves
- Salt and pepper to taste
Garnish
- Nutritional yeast or parmesan cheese
Instructions
- Sauté Aromatics and Vegetables: Heat the olive oil in a large saucepan over medium-high heat. Add minced garlic, diced onions, and sliced carrots. Cook for about 2 to 3 minutes until the vegetables start to brown and become fragrant.
- Add Liquids, Quinoa, and Seasonings: Pour in the canned diced tomatoes, 4 cups of water (or vegetable broth), and add the uncooked white quinoa. Stir in the Italian seasoning, bay leaves, and season with salt and pepper. Mix everything well to combine.
- Simmer Soup: Bring the mixture to a boil. Once boiling, cover the saucepan with a lid and reduce the heat to a simmer. Let it cook for 20 minutes so the quinoa and flavors can meld together.
- Add Remaining Vegetables: Remove the lid and stir in the chopped zucchini, asparagus, kale (or spinach), and frozen peas. Continue cooking uncovered for an additional 10 minutes, allowing the asparagus to soften but remain slightly crunchy.
- Final Seasoning and Serve: Taste the soup and adjust the salt and pepper if needed. Serve immediately, garnished with nutritional yeast or a sprinkle of parmesan cheese if desired for an added cheesy flavor.
Notes
- You can substitute vegetable broth for water to enhance the soup’s flavor.
- The quinoa adds protein and a nice texture, but you can omit or replace it with another grain like barley if preferred.
- Feel free to swap kale for spinach or other leafy greens you have on hand.
- For a vegan version, use nutritional yeast as garnish instead of parmesan cheese.
- Leftovers store well in the refrigerator for up to 4 days and freeze nicely for up to 3 months.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
- Diet: Vegetarian
