If you’re looking for a soup that’s both filling and healthy, mushroom quinoa soup should be at the top of your list. This nutrient-packed dish offers a blend of earthy flavors from mushrooms, a chewy texture from quinoa, and the comforting tastes of carrots, celery, and onions.
In this article, we’ll walk you through how to prepare this delicious soup. Let’s make this recipe together!
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Ingredients Breakdown
Before we dive into the cooking instructions, let’s take a closer look at the key ingredients that make this recipe a powerhouse of nutrition.
- Mushrooms: Cremini, button, or a mix of wild mushrooms all work well in this recipe.
- Quinoa: Often hailed as a “superfood,” quinoa is a complete protein, which means it contains all nine essential amino acids. This makes it an ideal ingredient for vegetarian or vegan diets, which often need plant-based sources of protein.
- Carrots and Celery: These classic soup vegetables add texture, flavor, and essential vitamins like vitamin A and vitamin C. They also contribute to the overall heartiness of the dish, giving you a soup that’s both filling and satisfying.
- Garlic and Onions: Every good soup starts with sautéing garlic and onions, and this one is no exception. These aromatics form the flavor base of the dish, imparting a depth of flavor that complements the mushrooms and quinoa.
- Vegetable Broth: Using vegetable broth as the liquid base keeps this soup entirely plant-based. It’s essential to choose a quality broth, as it greatly impacts the overall taste.
- Thyme: Thyme adds an earthy, slightly minty flavor to the soup, enhancing the mushroom’s natural earthiness. If you don’t have fresh thyme, dried thyme will do just fine — just remember to use about half the amount.
- Olive Oil: A drizzle of olive oil not only helps sauté the vegetables but also adds healthy fats to the soup, balancing the overall nutritional profile.
How to Make Mushroom Quinoa Soup
Now that we know why each ingredient is included, it’s time to move on to the cooking process. This recipe takes around 30–40 minutes to prepare and serves about 4–6 people.
Step 1: Prepare the Vegetables and Quinoa
Start by preparing all your vegetables. Dice the carrots, celery, and onions, and slice the mushrooms. Mince the garlic finely. Set them aside. Then, rinse the quinoa under cold water using a fine mesh strainer. This removes the natural saponin coating that can make quinoa taste bitter.
Step 2: Sauté the Aromatics
In a large soup pot, heat two tablespoons of olive oil over medium heat. Once the oil is hot, add the diced onions and sauté them for about 3–4 minutes until they start to soften and turn translucent. Next, add the minced garlic and sauté for another minute, stirring constantly to avoid burning the garlic.
Step 3: Cook the Mushrooms
Once the garlic and onions are fragrant, toss in the sliced mushrooms. Cook the mushrooms for about 5–7 minutes, stirring occasionally. They will release their moisture, which will eventually evaporate, leaving the mushrooms slightly browned and caramelized. This step deepens the flavor of the soup.
Step 4: Add the Vegetables and Herbs
After the mushrooms have cooked down, add the diced carrots and celery to the pot. Stir everything together and let it cook for another 2–3 minutes, allowing the vegetables to soften slightly. Sprinkle in the thyme at this stage, stirring it into the mixture to release its flavor.
Step 5: Pour in the Broth and Add the Quinoa
Once your vegetables are slightly tender, pour in the vegetable broth. Stir well to combine the ingredients. Then, add the rinsed quinoa and stir it into the broth. Turn the heat up to high and bring the soup to a boil.
Step 6: Simmer the Soup
Once the soup reaches a boil, reduce the heat to low and cover the pot. Let the soup simmer for about 20 minutes, or until the quinoa is fully cooked and the vegetables are tender. During this time, the quinoa will absorb some of the broth and expand, adding to the heartiness of the soup.
Step 7: Adjust Seasoning and Serve
After 20 minutes, check the quinoa for doneness. It should be soft but still retain a bit of chew. Taste the soup and adjust the seasoning with salt and pepper as needed. If the soup has thickened more than you’d like, feel free to add a bit more vegetable broth to reach your desired consistency.
Ladle the soup into bowls and garnish with fresh parsley or thyme for a pop of color and flavor.
Why This Soup is Perfect for Meal Prep
Mushroom quinoa soup is not only healthy and delicious, but it’s also a great option for meal prep. The soup keeps well in the fridge for up to 5 days and can be reheated easily. The flavors continue to develop over time, so it may taste even better the next day. You can also freeze this soup for up to 3 months — just allow it to cool completely before transferring it to airtight containers. When you’re ready to eat, thaw it in the fridge overnight and reheat it on the stove.
Variations and Tips for Customization
While the basic mushroom quinoa soup is perfect as is, you can easily adapt it to suit your preferences or to use ingredients you have on hand.
- Add leafy greens: Stir in a handful of spinach, kale, or Swiss chard during the last few minutes of cooking for an extra nutrient boost.
- Make it spicy: Add a pinch of red pepper flakes or a dash of hot sauce if you prefer your soups with a bit of heat.
- Use other grains: If you’re out of quinoa, farro or barley would make great substitutes. They’ll change the texture slightly but still add that hearty, grainy element.
- Experiment with herbs: In addition to thyme, rosemary or oregano would complement the earthy mushrooms nicely.
Nutritional Benefits of Mushroom Quinoa Soup
This soup is packed with nutrients that make it a great addition to any diet. The quinoa provides all the essential amino acids your body needs, making it a complete protein source. Mushrooms offer selenium, copper, and B vitamins, all of which support immune health and energy production. The vegetables add a variety of vitamins and fiber, ensuring that this soup is as healthy as it is delicious.
