This quinoa coconut soup has a creamy and rich tomato based broth loaded with garlic, fennel, basil and tomatoes. It’s nourishing, rich in protein, and easy to meal prep.
Why You’ll love this Quinoa Coconut Soup
- Includes 2 plant protein rich ingredients in the form of quinoa and chickpeas.
- Ultra creamy and flavorful broth created using very simple ingredients.
- This soup is vegan and gluten free thanks to the use of quinoa.
Key Ingredients
- Quinoa: Protein rich grain that will absorb flavor from the broth as it cooks.
- Garlic: If you want, add a whole bulb. I do recommend at least 6 cloves for this for extra flavor.
- Nutritional Yeast: Just enough for a little umami flavor and it compliments the flavor of the coconut.
- Fennel, Basil, Italian Seasoning: These seasonings help to make this tomato broth extra flavorful.
- Chickpeas: More protein that helps to add more texture to this soup.
- Coconut Milk: The ingredient lending to this creamy and rich broth.
- Spinach: An easy way to get in some greens.
How to make this soup
- Start by sautéing onions, carrots and celery in a pot to soften.
- Add in quinoa, seasonings, nutritional yeast and chickpeas.
- Stir well and add in crushed tomatoes, vegetable broth, and coconut milk.
- Simmer soup for about 20 minutes, then add in spinach and allow to naturally wilt from the steam of the soup. Stir well and serve.
Tips for making this soup
- If you want your soup to be thicker like a stew, then add an extra 1/4 cup of quinoa to the soup and don’t adjust liquids.
- If you are unable to do coconut milk, you may want to try these ideas instead. Replace coconut milk with 1/4 cup tahini. You can also take 1/4 cup cashews soaked overnight in water. Take the cashews and blend with 1 1/4 cup water until smooth. Pour blended cashews into the stew in place of coconut milk.
- Before storing, make sure soup has completely cooled off. This soup can be stored in airtight containers in the fridge for up to 5 days. To freeze, place in individual portioned containers as desired and placed in the freezer for up to 3 months. To reheat, remove and thaw then place in the microwave to reheat based on preference.
More Soup Ideas
- Lemon White Bean Orzo Soup
- Chickpea Wild Rice Soup
- Chickpea Noodle Soup
- Lentil and Tomato Macaroni Soup
Creamy Quinoa Coconut Soup
- Prep Time: 5 minutes
- Cook Time: 25 minutes
- Total Time: 30 minutes
- Yield: 6 servings 1x
- Category: Soup
- Cuisine: American
Description
This quinoa coconut soup has a creamy and rich tomato based broth loaded with garlic, fennel, basil and tomatoes. It’s nourishing, rich in protein, and easy to meal prep.
Ingredients
Scale
- 1 medium onion (diced)
- 1 carrot (diced)
- 1 stalk celery (sliced)
- 6 cloves garlic (minced (or more))
- 1 cup dry quinoa
- 1/2 tsp fennel seeds
- 2 tsp dry basil
- 1 tbsp Italian Seasoning
- 2 tbsp nutritional yeast
- 1 15 oz can chickpeas (rinsed and drained)
- 1 28 oz can of crushed tomatoes
- 6 cups vegetable broth
- 1 15 oz can of full fat coconut milk
- 2 bay leaves
- 6 sprigs fresh thyme
- 2–3 cups spinach
Instructions
- In a large pot, add onion, carrot and celery with a pinch of salt and sauté until softened.
- Add in quinoa, fennel seeds, basil, Italian Seasoning, nutritional yeast and chickpeas.
- Stir and sauté for one minute then add in crushed tomatoes, vegetable broth, and coconut milk and stir to combine.
- Add in bay leaves and thyme then bring soup to a boil, reduce to a simmer and cook with a lid on for 20 minutes.
- Stir in spinach and allow to wilt before giving a final stir, then serve as desired.
Notes
If you do not use coconut milk, you can replace this ingredient with 1/4 cup tahini.
Keywords: quinoa, quinoa soup, soup
Did You Try This Recipe?
Then let me know what you thought! Share your creations by tagging me on Instagram with the hashtag #plantbasedrdeats
★ Catherine
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