This nourishing and satisfying Mushroom Quinoa Soup combines earthy mushrooms, protein-packed quinoa, and tender vegetables for a wholesome meal that’s both comforting and nutritious. Perfect for chilly evenings or when you need a nutrient-dense lunch option.
Why You’ll Love This Recipe
This soup is a perfect balance of hearty and healthy. The earthy mushrooms create a rich base while quinoa adds protein and a pleasant texture. It’s completely plant-based, making it suitable for vegetarians and vegans. The combination of vegetables, legumes, and grains creates a complete meal in one bowl. Plus, it’s incredibly versatile – you can customize it to your taste preferences or what you have on hand. This soup also reheats beautifully, making it perfect for meal prep and busy weeknights.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
Olive oil is the foundation that brings out the flavor of the vegetables. Its mild flavor works perfectly as a sautéing medium while adding a touch of heart-healthy fats.
Onions provide the aromatic base for this soup. They add sweetness as they cook down and help build the foundational flavor layer of the broth.
Garlic infuses the soup with its distinctively pungent flavor that mellows and sweetens as it cooks. It adds depth and complexity to the broth.
Carrots bring natural sweetness, vibrant color, and a boost of vitamins. They also add a pleasant texture contrast to the softer components of the soup.
Celery contributes a subtle but essential savory note to the broth. It provides a gentle crunch and helps create a well-rounded flavor profile.
Mushrooms are the star of this soup, providing an earthy, meaty texture and umami depth. You can use button, cremini, or a mix of wild mushrooms depending on what’s available.
Quinoa serves as the hearty grain component, absorbing the flavorful broth while cooking. It adds protein and a satisfying bite to each spoonful.
Edamame adds bright color, plant-based protein, and a subtle sweetness. These young soybeans provide a pleasant textural contrast to the other ingredients.
Lentils or chickpeas bring additional protein and fiber. They make the soup more filling and contribute to its nutritional value. You can use whichever you prefer or have on hand.
Vegetable broth forms the flavorful liquid base. You can use homemade or store-bought varieties, adjusting the salt content accordingly.
Lemon juice adds brightness and acidity, balancing the earthy flavors and lifting the entire dish. Add it just before serving for maximum impact.
Fresh herbs like thyme complement the mushrooms beautifully with their subtle aromatic quality. They add complexity and a professional finishing touch.
Directions
- Begin by preparing all your vegetables. Dice the carrots, celery, and onions, and slice the mushrooms. Mince the garlic finely. Set them aside.
- Rinse the quinoa under cold water using a fine mesh strainer to remove any bitterness. Cook the lentils and edamame according to package instructions if not using pre-cooked versions.
- In a large soup pot, heat two tablespoons of olive oil over medium heat. Once hot, add the diced onions and sauté for about 3-4 minutes until they become translucent.
- Add the mushrooms and cook for about 5-7 minutes until they’ve reduced in size and released their moisture.
- After the mushrooms have cooked down, add the diced carrots and celery to the pot. Sprinkle in the thyme and minced garlic, cooking for another 2 minutes until fragrant.
- Pour in the vegetable broth, stirring well to combine all ingredients and scrape up any flavorful bits from the bottom of the pot.
- Add the rinsed quinoa and stir it into the broth. Bring the mixture to a boil.
- Reduce the heat to low, cover the pot, and let the soup simmer for about 20 minutes or until the quinoa is fully cooked but still maintains a slight chew.
- Add the cooked lentils or chickpeas and edamame, and heat through for about 5 minutes.
- Just before serving, add the lemon juice and adjust seasoning with salt and pepper to taste.
Servings and Timing
This recipe makes approximately 6 servings of soup. Preparation time is about 15 minutes, with cooking time of 30-35 minutes, bringing the total time to under an hour. Each serving provides a satisfying bowl of soup that’s approximately 220 calories.
Variations
Mediterranean Version: Add a can of diced tomatoes, a tablespoon of Italian herbs, and finish with a sprinkle of feta cheese for a Mediterranean twist.
Autumn Harvest: Incorporate diced butternut squash and substitute sage for thyme for a cozy fall flavor profile.
Asian-Inspired: Add ginger, a dash of soy sauce, and finish with a drizzle of sesame oil and sliced green onions.
Spicy Option: Introduce heat with red pepper flakes or a diced jalapeño added during the vegetable sautéing phase.
Grain Variations: Substitute farro, barley, or brown rice for the quinoa to change the texture and flavor profile.
Storage/Reheating
Refrigeration: Store leftover soup in an airtight container in the refrigerator for up to 4 days. The flavors often improve after a day as they have time to meld together.
Freezing: This soup freezes exceptionally well. Portion it into freezer-safe containers, leaving some room for expansion, and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
Reheating: Gently warm refrigerated soup in a saucepan over medium-low heat until heated through. For frozen soup, thaw first for best results. You may need to add a splash of broth or water as the quinoa might absorb liquid during storage.
Meal Prep Tips: This soup is ideal for meal prep. Consider storing the finished soup without the lemon juice, and add it fresh when reheating for the brightest flavor.
FAQs
Can I use different types of mushrooms?
Yes, absolutely! While button or cremini mushrooms work well, you can experiment with shiitake, oyster, or portobello mushrooms for different flavors and textures. Using a mix of mushroom varieties can add complexity to the soup’s flavor profile.
Is it necessary to rinse the quinoa?
Yes, rinsing quinoa is highly recommended. Quinoa has a natural coating called saponin that can give it a bitter taste. A quick rinse under cold water in a fine-mesh strainer removes this coating and improves the final flavor of your soup.
Can I make this soup in advance?
This soup is perfect for making ahead! In fact, the flavors often deepen and improve after a day in the refrigerator. Just store it properly in an airtight container and reheat gently when ready to serve.
What can I substitute for quinoa if I don’t have it?
If quinoa isn’t available, you can substitute other grains like farro, barley, or brown rice. Each will change the texture and cooking time slightly, so adjust accordingly. Farro and barley will give a chewier texture, while rice will be softer.
How can I make this soup more protein-rich?
While this soup already contains protein from quinoa, edamame, and legumes, you can boost the protein content by adding tofu cubes, a dollop of Greek yogurt when serving, or by using a protein-rich bone broth as the base instead of vegetable broth.
Is this soup gluten-free?
Yes, this soup is naturally gluten-free, assuming your vegetable broth is gluten-free. Always check store-bought broth labels to confirm. All other ingredients – quinoa (which is actually a seed, not a grain), vegetables, and legumes – are naturally free of gluten.
Can I use canned lentils or chickpeas?
Absolutely! Canned legumes are a great time-saver. Just drain and rinse them well before adding to the soup. They’ll need less time to heat through than if you were cooking them from scratch.
What’s the best way to store leftover soup?
Store leftover soup in an airtight container in the refrigerator for up to 4 days, or freeze for longer storage (up to 3 months). If freezing, leave some space at the top of your container as the soup will expand when frozen.
Why is my soup too thick after storing?
The quinoa continues to absorb liquid as the soup sits. When reheating, simply add a splash of vegetable broth or water to reach your desired consistency. Start with a quarter cup and add more as needed.
Can I make this in a slow cooker or Instant Pot?
Yes! For a slow cooker, sauté the vegetables first, then transfer everything to the slow cooker and cook on low for 6-8 hours. For an Instant Pot, use the sauté function for the vegetables, then add remaining ingredients and cook on high pressure for 1 minute (quinoa cooks quickly), followed by a 10-minute natural release.
Conclusion
This Mushroom Quinoa Soup is more than just a meal—it’s a nourishing bowl of comfort that delivers on both flavor and nutrition. The combination of earthy mushrooms, protein-rich quinoa, and colorful vegetables creates a satisfying soup that works for lunch, dinner, or meal prep. Whether you’re cooking for a family dinner, preparing meals for the week ahead, or simply looking for a healthful, warming dish, this versatile recipe deserves a spot in your regular rotation. With its simple preparation and impressive nutritional profile, it offers a perfect balance of convenience and wholesome eating that will keep you coming back for more.
Print
Hearty Mushroom Quinoa Soup
A hearty and nutritious Mushroom Quinoa Soup packed with vegetables, quinoa, and legumes in a flavorful broth.
- Total Time: 45 minutes
- Yield: 4 bowls
Ingredients
- Olive Oil — 1 tablespoon
- 1 medium onion, finely chopped
- Garlic — 3 cloves, minced
- 2 medium carrots, diced
- Celery — 1 cup, diced
- Mushrooms — around 8 oz or 230 grams (button, cremini, or mixed)
- Quinoa — 1 cup, rinsed
- Edamame (shelled) — 1/2 cup
- Cooked Lentils or Chickpeas — 1 cup
- Vegetable Broth — 6 cups
- Salt and pepper to taste
- Juice of 1/2 lemon (for fresh, bright flavor)
- Fresh Herbs (like thyme) — 1 teaspoon, chopped
Instructions
- 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. Cook the lentils and edamame.
- 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.
- Add mushrooms and cook for about 5–7 minutes.
- After the mushrooms have cooked down, add the diced carrots and celery to the pot. Sprinkle in the thyme.
- Once your vegetables are slightly tender, pour in the vegetable broth. Stir well to combine the ingredients.
- Add the rinsed quinoa and stir it into the broth.
- 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.
- After 20 minutes, check the quinoa for doneness. It should be soft but still retain a bit of chew.
Notes
- If the soup has thickened more than you’d like, feel free to add a bit more vegetable broth to reach your desired consistency.
- 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.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stove Top
- Cuisine: American
- Diet: Vegetarian
Nutrition
- Serving Size: 1 bowl
- Calories: 220
- Sugar: 4g
- Sodium: 650mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 30g
- Fiber: 7g
- Protein: 12g
- Cholesterol: 0mg
