Squash and Quinoa Soup

Warm up with a hearty and nutritious bowl of Squash and Quinoa Soup, a gluten-free, plant-based recipe packed with wholesome ingredients. This vibrant soup features tender butternut squash, high-protein quinoa, and a medley of aromatic vegetables like carrots, celery, and onion, all simmered in a spiced vegetable broth infused with cumin and paprika. Creamy yet chunky, the soup is lightly mashed for the perfect texture and finished with fresh spinach for a burst of greenery. With a hint of lime juice for brightness and a sprinkle of parsley for an optional garnish, this comforting dish is both flavorful and nourishing. Ready in under an hour, it’s ideal for cozy weeknight dinners or meal prep, serving up a satisfying blend of warmth and health in every spoonful. Perfect for those looking for a cozy vegan soup recipe or a creative way to enjoy butternut squash!

Nutriscore Rating: 82/100

Prep Time:20 mins

Cook Time:35 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 medium-sized (about 2 lbs) Butternut squash
• 0.5 cups Quinoa
• 2 tablespoons Olive oil
• 1 medium (diced) Yellow onion
• 3 cloves (minced) Garlic
• 2 medium (peeled and diced) Carrots
• 2 diced Celery stalks
• 6 cups Vegetable broth
• 1 teaspoon Cumin
• 1 teaspoon Paprika
• 1 whole Bay leaf
• 1 teaspoon (or to taste) Salt
• 0.5 teaspoons (or to taste) Ground black pepper
• 2 cups Fresh spinach
• 2 tablespoons (chopped, optional for garnish) Fresh parsley
• 1 tablespoon (optional, for added brightness) Lime juice

Directions

Step 1

Peel the butternut squash, remove the seeds, and chop it into 1-inch cubes.

Step 2

Rinse the quinoa under cold water in a fine-mesh sieve to remove its natural bitterness.

Step 3

Heat olive oil in a large pot over medium heat.

Step 4

Add diced onion and minced garlic to the pot and cook for 2-3 minutes, or until the onion becomes translucent.

Step 5

Stir in the diced carrots and celery, and sauté for another 5 minutes.

Step 6

Add the cubed butternut squash to the pot and mix well with the other vegetables.

Step 7

Sprinkle cumin and paprika over the vegetables, and stir to coat evenly.

Step 8

Pour in the vegetable broth and add the rinsed quinoa and bay leaf to the pot.

Step 9

Season with salt and black pepper, and bring the soup to a boil.

Step 10

Reduce the heat to low, cover the pot, and let the soup simmer for 25 minutes, or until the squash is tender and the quinoa is fully cooked.

Step 11

Using a potato masher or an immersion blender, lightly mash some of the squash pieces in the pot to achieve a thicker consistency, leaving some chunks intact for texture.

Step 12

Stir in the fresh spinach and cook for another 2-3 minutes, or until the spinach wilts.

Step 13

Remove the bay leaf and taste the soup, adjusting the seasoning with more salt, pepper, or a splash of lime juice if desired.

Step 14

Ladle the soup into bowls and garnish with chopped fresh parsley, if using.

Step 15

Serve hot and enjoy!

Nutrition Facts

Serving size	(1770.1g)

Amount per serving	% Daily Value*
Calories	846.0

Total Fat 31.1g	0%
Saturated Fat 5.2g	0%
Polyunsaturated Fat 2.8g
Cholesterol 0mg	0%
Sodium 2928.6mg	0%
Total Carbohydrate 143.4g	0%
Dietary Fiber 45.7g	0%
Total Sugars 38.3g
Protein 17.2g	0%

Vitamin D 0IU	0%
Calcium 748.2mg	0%
Iron 11.9mg	0%
Potassium 4635.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 30.3%

Protein: 7.5%

Carbs: 62.2%