This White Bean Soup with Quinoa has seven different vegetables and is loaded with protein. It's healthy, tasty, and budget-friendly. Vegan & gluten-free. Perfect for meal prep.
This all-season soup is a complete meal, balanced in proteins, heart healthy fats, and unrefined carbs. Plus, it's packed with antioxidants to help stave off pesky illnesses lurking in flu season. Moreover, the flavors are warming, inviting, and leave you wanting more!
This White Bean Soup with Quinoa recipe was inspired by my Creamy Chickpea Soup on this site, as well as this Healthy Sweet Potato Soup. For another gluten-free, high-protein quinoa recipe, try my Quinoa Tabbouleh.
Jump to:
👩🏼🌾 Ingredients
- Quinoa is an excellent way to add protein to soups. It develops more flavor from cooking in the vegetable broth versus water. Plus, it adds body to the soup, making it more satisfying.
- White beans also add protein to this soup. Cannellini beans are higher in protein that the other white beans, but all varieties work
- Nutritional yeast is the third major source of protein. It is also high in vitamin B12, and is a complete protein in this white bean & quinoa soup recipe. Even more, it gives the soup an addictive cheesy taste.
See recipe card for quantities.
🫑 Substitutions
- Zucchini - instead of zucchini, use your choice of seasonal vegetable (potato, bell pepper, butternut squash, pumpkin)
- Kale - use curly or lacinato kale, spinach, or collards
- White beans - Cannellini beans have the most protein of all the white beans but Great Northern, navy, and even chickpeas are all good options
- Nutritional yeast - omit as desired or substitute with 2 tablespoons white miso (dissolved in 2 tablespoons water) for a similar umami flavor
- Spices - omit the chipotle powder and crushed red pepper for less spice
- Canned diced tomatoes - use fire roasted diced tomatoes instead for even more depth of flavor
Try my Best Cabbage Soup for a low-calorie, protein-rich dinner. Visit my Soups and Stews Recipes page for more easy soup ideas.
📖 Instructions
How to make White Bean Soup with Quinoa using one saucepan.
Step 1. Heat the oil in a medium saucepan over medium-high heat. Cook the onion, carrots, and celery for about 5 minutes, or until the onion is translucent.
Step 2. Add the zucchini and cook for one more minute. Mix in the garlic, smoked paprika, thyme, crushed red pepper, and chipotle powder. Cook for another minute, stirring constantly.
Step 3. Add the vegetable broth, water, quinoa, diced tomatoes, and bay leaves. Cook partially covered for about 15 minutes, or until the quinoa is cooked. Add more broth as desired.
Step 4. Remove the bay leaves. Stir in the white beans, kale, and nutritional yeast. Cook until the kale is just wilted. Season with fresh lemon juice, salt, and pepper.
💡 Expert Tips
- Quinoa: If you are not using pre-rinsed packaged quinoa, place the quinoa in a sieve and run it under cold water for about 2 minutes before cooking. This removes the bitter-tasting saponins.
- Vegetables: If you plan on storing your soup for longer, use firmer veggies or ones that taste good soft (zucchini, potato, bell pepper, peas)
- Add more broth or water depending on the desired consistency.
- Storage: Refrigerate in an airtight container for up to 5 days. Or transfer to a freezer-safe container and freeze for up to three months.
🙋🏽♀️ Recipe FAQs
White rice also works in this recipe but you will need to adjust the amount of vegetable broth during the cooking process. You can also add less broth at the start and skip the grain altogether.
Freeze in a freezer-safe container for up to 3 months. The quinoa will become more mushy but because this is a soup, it still tastes good.
For this soup recipe, I used quinoa, legumes, and nutritional yeast to up the protein. These three ingredients work well for many vegan soup recipes. You can also add hemp hearts as a topping, or serve this like a stew with some hummus for additional protein.
🍽 Related Recipes
👩🏽🍳 Made This Recipe?
Leave a review for White Bean Soup with Quinoa and share your creation with me on Instagram. It makes my day to see you recreate my recipes.
I would love it if you would ⭐️ rate this recipe and leave a comment. Thank you in advance.
📖 Recipe
White Bean Soup with Quinoa Recipe
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow or white onion chopped
- 3 medium carrots chopped
- 2 ribs celery chopped
- 1 ½ cups zucchini cut into half moons (or potatoes, squash, green peas, or bell pepper)
- 6 cloves garlic minced
- ½ teaspoon smoked paprika
- ½ teaspoon dried thyme
- ½ teaspoon crushed red pepper
- ¼ teaspoon chipotle powder (optional)
- 2 bay leaves
- 1 (28-ounce) can diced tomatoes
- 1 cup quinoa rinsed
- 4 cups vegetable broth (preferably low sodium) plus more as needed
- 1 (15-ounce) can cannellini beans (or white beans), drained and rinsed
- 1 ½ cups chopped kale (tough ribs removed)
- 2 tablespoons nutritional yeast (optional)
- Lemon juice to taste
- Salt and freshly ground black pepper to taste
Instructions
- Mirepoix: Heat the oil in a medium saucepan over medium-high heat. Cook the onion, carrots, and celery for about 5 minutes, or until the onion is translucent. Add the zucchini and cook for one more minute.
- Herbs & spices: Mix in the garlic, smoked paprika, thyme, crushed red pepper, and chipotle. Cook for another minute, stirring constantly.
- Liquids & quinoa: Add the vegetable broth, 2 cups water, quinoa, diced tomatoes, and bay leaves. Cook partially covered for about 15 minutes, or until the quinoa is cooked. Add more broth as desired.
- Season: Remove the bay leaves. Stir in the white beans, kale, and nutritional yeast. Cook until the kale is just wilted. Season with fresh lemon juice, salt, and pepper.
Notes
- Quinoa: If you are not using pre-rinsed packaged quinoa, place the quinoa in a sieve and run it under cold water for about 2 minutes before cooking. This removes the bitter-tasting saponins.
- Vegetables: If you plan on storing your soup for longer, use firmer veggies or ones that taste good soft (zucchini, potato, bell pepper, peas)
- Add more broth or water depending on the desired consistency.
- Substitute the canned diced tomatoes with fire roasted diced tomatoes for even more depth of flavor.
- Storage: Refrigerate in an airtight container for up to 5 days. Or transfer to a freezer-safe container and freeze for up to three months.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Debbie
This soup was a huge hit! I used a little less tomatoes and a bit more smoked paprika, and I loved the soup. I am always searching for easy recipes with lots of flavor. This is a keeper.
Nisha Melvani
I'm so thrilled you enjoyed it. Thank you for leaving a comment!
Rasha
What is the serving size please?
Nisha Melvani
Hi. The nutrition information is based on 3 servings.
Shaira
As someone not tech vegan. The quinoa gives the idea of Italian sausage to me, also kind of gave me a chilli vibe. Anywho was good and easy to make smelled good before it was even done!
Nisha Melvani
Awww makes me so happy to read this. I am so glad you enjoyed it.
Beverly
Our book club was the lucky recipient of this delicious soup! The whole house smelled wonderful and this nutritious and beautiful soup hit the spot. I can't wait to prepare this myself. More tasty vegan recipes like yours just might convert this vegetarian to a vegan:)!
Nisha Melvani
Awww this makes me so happy to read! Thank you so much for letting me know. Have a great week.
Suzanne
This soup was delicious! It was hearty and flavorful and very filling. It was easy to make too, with ingredients that I usually have on hand. Thank you so much, Nisha!
Nisha Melvani
It made me so happy to read your comment. Thank you for taking the time to let me know how much you enjoyed the recipe.
Heidi Morton
Is the nutrition information for the whole pot or 1 serving? Thank you
Nisha Melvani
Hi! It's for a very large single portion. The soup serves 3 to 5. This info is for if it were to serve 3.
Judy
Excellent
Nisha Melvani
Thank you.
Dottie
So good! I made with these modifications: acorn squash in lieu of zucchini, baby turnip greens in lieu of kale and I had to puree the white beans with some broth so my family couldn't recognize them! 🙂
Nisha Melvani
So glad you enjoyed it. Great improvising with the white beans!
Esther
This was hearty and delicious. Carnivores didn’t miss the meat with thr Smokey flavor
Nisha Melvani
I'm so glad you enjoyed it. Thanks for leaving a comment.
Primla Goddard
Love this white bean soup, so chock full of protein. Contains seven different vegetables. Good protection during the flu season!
Nisha Melvani
Thank you. It is certainly packed with nutrients!
Neena Chandiramani
I like the fact that quinoa is used in this recipe.
Nisha Melvani
Glad you enjoyed it. Thank you.