Vegetable Quinoa Stew

Hearty Vegetable Quinoa Stew made in 1-pot with diced rainbow vegetables, dry quinoa, and lots of leafy greens. Perfect to meal prep for a cozy soup! 

It’s soup season and I’m super excited to share my first soup of the season with you. 

When the weather starts getting chilly, I love to create a big soup on Sunday that ensures leftovers for the week ahead. 

It’s the perfect way to use old vegetables and make them new in a soothing broth-based bath. 

Call it meal prep, call it call-out-the-fridge, call it leftovers, call it whatever you want. 

…I call it delicious!

This Vegetable Quinoa Stew is made in 1-pot with diced rainbow vegetables, dry quinoa, and lots of leafy greens.

I love it because you actually cook the dry quinoa INTO the soup, which is what gives the soup its thick “stew”-like texture without any thickeners. 

It’s the perfect vegan stew to meal prep and reheat for cozy cold weather lunch or dinner. 

What You Need to Make Vegetable Quinoa Stew

This vegan stew is comforting and is also so customizable! 

Here’s what you need:

• Eden Foods Olive Oil
• white onion
• carrots
• zucchini
• summer squash
• bell pepper
• garlic powder
• Himalayan sea salt
• ground black pepper
• dried thyme
• diced tomatoes
• low-sodium vegetable broth 
• filtered water
• Eden Foods Organic Red Quinoa
• spinach or leafy greens

That’s it!

How to Make Vegan Stew 

Add the olive oil to a large pot over medium heat.

Once it’s warm, add the onion and sauté for 3 to 5 minutes, until it’s translucent and fragrant. 

Add in the carrots, zucchini, summer squash, and bell pepper and sauté them for an additional 5 to 8 minutes, until they’re slightly softened.

Now you can add in the garlic powder, sea salt, black pepper, and thyme.

Stir everything well to combine and coat the vegetables.

Finally, add in the canned tomatoes, vegetable broth, filtered water, and the dry quinoa.

Bring the pot contents to a boil, then reduce the heat to medium low.

Cover the pot with a lid, and allow it to simmer for 25 to 30 minutes.

In the last five minutes of cooking, add your leafy greens and stir, then re-cover and allow it to just wilt.

Cook Quinoa into Your Stew

Quinoa is the non-negotiable star of this recipe, adding bulk and protein to this vegan stew. 

I used Eden Foods Organic Red Quinoa to make this stew thick and creamy. 

While you can use any color of quinoa in this recipe, I *love* this red quinoa for its deep color and sweet nutty flavor. 

Quinoa is also the most complete amino acid profile of all grains, while packing important vitamins and minerals for your daily nutrition. 

I always have a stockpile of quinoa in my pantry for adding to bowls, salads, plates, and in this recipe, stew! 

Swaps and Substitutions

While the quinoa isn’t optional, the vegetables are totally customizable!

I used a mix of carrots, zucchini, summer squash, and bell pepper because that’s what I had one hand. 

Other veggies will work great here, too! 

I think mushrooms, peas, corn, or green beans would taste wonderful in this stew, too. 

For the leafy greens addition, I love spinach, kale, or swiss chard. 

Notes on Meal Prep

This recipe is perfect to make on meal prep Sunday to clean out the fridge at the end of the week. 

Throw in whatever vegetables you have on hand and you’re guaranteed a healthy and hearty soup for days to come. 

If you make a big pot on Sunday, allow the soup to cool and then store it in an airtight container in the refrigerator. 

The soup is easy to dish out and reheat throughout the week for a quick cozy meal. 

This soup can also be frozen for long term storage! 

How to Serve Vegetable Quinoa Stew

Serve the stew in bowls with optional almond milk yogurt, sliced avocado, and red pepper flakes. 

Feel free to add whatever toppings call to you! 

Be careful, this soup is *very* hot when first served after cooking. 

The quinoa really holds in the heat, so don’t burn yourself! 

This soup is perfect for a cozy dinner or easy lunch in addition to a side salad or as a solo soup.

Enjoy!

More Cozy Soup Recipes

• Detox Zoodle Soup

• Vegan Chocolate Chili

• Chickpea & Wild Rice Soup

• Lentil Tomato Soup

• Black Bean Quinoa Chili

• The Quickest Vegan Curry

• Everyday Carrot Lentil Soup

• 1-Pot Vegetable Minestrone

• 5-Spice Squash & Chickpea Stew

• Roasted Pumpkin & Vegetable Soup

• Heart Beet Soup

• Spicy Tempeh Bell Pepper Chili

• Curried Chickpea Apricot Stew

• “Clean out the Fridge” Vegetable Chili

• Chunky Chickpea Noodle Soup

I Want to Hear From You

If you make this Vegetable Quinoa Stew, let me know!

Be sure to leave me a comment, rating, and review so I can use your feedback to create more yums.

Give me a shout on Instagram and use #floraandvino to show me your creations.

Check out my Pinterest page to pin more recipes like this one to make later.

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XO Lauren

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