This 30-minute tasty vegan gluten-free quick mushroom quinoa soup recipe is loaded with the top nutrient-dense foods we should try to eat every day.
This soup is not only easy to make, it also includes five of the six foods Dr. Joel Fuhrman refers to as G-BOMBS. G-BOMBS is a catchy acronym devised to help us remember the health-promoting foods we should eat every day. It stands for:
- Greens - Check. This quick mushroom quinoa soup includes chopped baby spinach.
- Beans - Got ‘em. This quick mushroom quinoa soup has some lovely chickpeas.
- Onions - Yup. We’ve got some chopped onions in there.
- Mushrooms - Uh. I hope this one is obvious. We’ve got some baby bellas.
- Berries - Nope. No berries. Berries are good. But not in mushroom soup!
- Seeds - Yes! We snuck this one in. Quinoa is often referred to as a grain, but it is actually a seed!
Quick and Easy
This quick mushroom quinoa soup can be made in about 30 minutes. It offers a nice balance between a tasty broth and meaty ingredients you can chew on. With the low sodium vegetable broth and chickpeas (just drain them, don’t rinse them) I don’t find the need to add salt. But you can add some salt at the table if you wish.
Quick Mushroom Quinoa Soup
- 32 oz low sodium vegetable broth
- 8 oz sliced baby bella mushrooms
- 1 cup baby carrots chopped
- 2 stalks of celery chopped
- ½ medium onion chopped
- 2 cloves garlic crushed
- ½ cup quinoa rinsed
- 1 can chickpeas drained
- 2 handfuls of baby spinach chopped
- 1 tsp. dried thyme
- ground black pepper and sea salt to taste
- Add vegetable broth, mushrooms, carrots, celery, onion and garlic to a large sauce pan, cover and bring to a boil. Reduce heat to medium and cook with lid vented for 10 minutes.
- Stir in quinoa and continue to cook on medium-low with lid vented for 10 minutes.
- Stir in chickpeas, spinach and thyme and cook for 5 minutes.
- Remove from heat, cover and allow to rest for about 5 minutes.
- Add ground black pepper and sea salt to taste when serving.
Note: I do not include nutrition information with my recipes because I subscribe to the theories presented in the book Whole and believe we should focus on eating a variety of whole foods instead of counting calories or keeping track of individual nutrients.
Tiffany @ Parsnips + Pastries
Hi lady! Thanks for the Twitter love. I absolutely love your website. It's so beautiful. I especially LOVE this recipe, but hubby doesn't eat mushrooms...soooo I'll have to make this for myself sometime this week! Going to go snooping around your blog for more delicious plant-based eats + Pin a few things!
Thanks Tiffany! I'm the only one in my family who really loves mushrooms so this soup is all for me when I make it. Lunch, dinner, snack - it doesn't take long for it to disappear!
P.S. I'm always happy to share great recipes via social media. I'm glad I found yours! 🙂
Liz @ The Clean Eating Couple
Mmm I just want a big bowl of this right now!
Ha Ha! Me too! Thanks Liz. 🙂
Keith @ How's it Lookin?
Looks great. A nice healthy meal, thanks for the idea
Thanks Keith! Your site looks like fun. 🙂
I just made this soup. My family devoured it. The only thing I would note is that it turned into a bit of a stew rather than a soup. So I would maybe add more broth or water to keep it soupy.
That's great to hear Tiffany - and thanks for the tip about adding more liquid! I like my soup on the stewy side. 🙂
My non-vegan, non-vegetarian family really liked this soup! It was flavorful. Husband loved the mushroominess and my daughter loved the carrots. It tasted rich and I love that it is so good for you (and quick to make). Well written recipe.
Thank you Kim - that's lovely to hear! So glad your family enjoyed it! Thank you for sharing. 🙂
can you freeze for later?
Freezing should work fine.
I made this soup almost exactly as written as I used fresh thyme from my garden instead of dried and increased the amount. It was easy to make and delicious. As one other reviewer noted, if you don't eat this all at one sitting, the liquid is absorbed by the quinoa and is more of a stew than a soup, so I plan to add a little more broth next time. Thank you for this easy, vegan, healthy recipe!
Glad you enjoyed the recipe, Natalie. Good point about the leftovers. Sometimes all add a little extra broth when I’m reheating. 😊