For Two Mediterranean Quinoa Soup

Craving a flavorful and healthy meal for two? This Mediterranean Quinoa Soup recipe is a delightful blend of vibrant vegetables, protein-packed quinoa, and fragrant herbs, perfect for a light lunch, cozy dinner, or satisfying make-ahead meal. This recipe focuses on smaller portions, ensuring minimal waste and maximum freshness. Let’s dive into creating this culinary masterpiece.

Why Mediterranean Quinoa Soup is Perfect for Two

This soup isn’t just delicious; it’s also incredibly versatile and healthy. The Mediterranean diet, known for its numerous health benefits, emphasizes fresh produce, whole grains, and lean protein. This soup incorporates all of these elements, making it a guilt-free and nourishing option.

• Portion Control: Recipes designed for two eliminate the problem of leftovers that often go to waste. This is especially beneficial for individuals or couples conscious of food waste.
• Freshness: Smaller batches mean you’re using fresh ingredients more frequently, maximizing flavor and nutritional value.
• Quick and Easy: This soup comes together relatively quickly, making it ideal for busy weeknights. The active cooking time is minimal, leaving you more time to relax and enjoy your meal.
• Customizable: Feel free to adjust the vegetables and herbs based on your preferences and what’s in season.
• Nutritious: Quinoa is a complete protein, and the abundance of vegetables provides essential vitamins and minerals.

Crafting Your Mediterranean Quinoa Soup

This recipe is designed to be straightforward and easy to follow, even for beginner cooks. Here’s a detailed breakdown of the ingredients and steps involved:

Ingredients: Your Mediterranean Palette

• Quinoa: 1/2 cup, rinsed thoroughly. Quinoa is the heart of this soup, providing a nutty flavor and complete protein. Rinsing removes the saponins, which can cause a bitter taste.
• Olive Oil: 2 tablespoons. Extra virgin olive oil is preferred for its rich flavor and health benefits.
• Onion: 1/2 medium, finely chopped. Onion forms the aromatic base of the soup, adding depth and complexity.
• Garlic: 2 cloves, minced. Garlic enhances the savory notes of the soup and offers numerous health benefits.
• Carrot: 1/2 medium, diced. Carrots contribute sweetness and vibrant color to the soup.
• Celery: 1/2 stalk, diced. Celery adds a subtle earthy flavor and crisp texture.
• Bell Pepper: 1/2 (any color), diced. Bell peppers introduce sweetness and a boost of vitamin C.
• Canned Diced Tomatoes: 1 (14.5-ounce) can, undrained. Diced tomatoes provide acidity and richness to the soup’s base.
• Vegetable Broth: 4 cups. Low-sodium vegetable broth is recommended to control the salt content.
• Dried Oregano: 1/2 teaspoon. Oregano adds a classic Mediterranean flavor.
• Dried Basil: 1/2 teaspoon. Basil complements the oregano and enhances the overall aroma.
• Bay Leaf: 1. Bay leaf infuses a subtle, herbaceous flavor into the soup. Remember to remove it before serving.
• Kalamata Olives: 1/4 cup, pitted and sliced. Kalamata olives contribute a salty, briny flavor that’s characteristic of Mediterranean cuisine.
• Feta Cheese: 2 ounces, crumbled. Feta cheese adds a tangy, creamy element to the soup.
• Fresh Parsley: 2 tablespoons, chopped. Fresh parsley provides a bright, fresh finish.
• Lemon Juice: 1 tablespoon. Lemon juice brightens the flavors and adds a touch of acidity.
• Salt and Pepper: To taste. Season generously to bring out the flavors of the ingredients.

Step-by-Step Cooking Instructions

1. Sauté the Aromatics: Heat the olive oil in a medium saucepan or Dutch oven over medium heat. Add the onion and cook until softened, about 5 minutes. Add the garlic, carrot, and celery and cook for another 3 minutes, until slightly tender.

2. Add the Remaining Vegetables: Stir in the bell pepper and cook for 2 more minutes.

3. Combine the Ingredients: Add the canned diced tomatoes (undrained), vegetable broth, quinoa, oregano, basil, and bay leaf to the saucepan. Bring to a boil, then reduce heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked through and the vegetables are tender.

4. Remove the Bay Leaf: Once the soup is cooked, remove the bay leaf.

5. Stir in the Finishing Touches: Stir in the Kalamata olives and lemon juice. Season with salt and pepper to taste.

6. Serve and Garnish: Ladle the soup into bowls. Top with crumbled feta cheese and fresh parsley. Serve immediately.

Tips for Perfecting Your Soup

• Rinse the Quinoa Thoroughly: This removes the saponins, which can give the quinoa a bitter taste.
• Don’t Overcook the Quinoa: Overcooked quinoa can become mushy. Cook until it’s tender but still has a slight bite.
• Adjust the Broth: If you prefer a thicker soup, use less broth. For a thinner soup, add more broth.
• Make it Vegetarian/Vegan: Omit the feta cheese to make this soup vegan. You can also add a dollop of plant-based yogurt for creaminess.
• Spice it Up: Add a pinch of red pepper flakes for a touch of heat.
• Meal Prep Friendly: This soup can be made ahead of time and stored in the refrigerator for up to 3 days. The flavors will meld together even more over time.
• Freezing Instructions: Let the soup cool completely before transferring it to freezer-safe containers. Leave some headspace in the containers, as the soup will expand when frozen. The soup can be frozen for up to 2 months. Thaw overnight in the refrigerator before reheating.

Variations and Additions: Customize Your Creation

The beauty of this Mediterranean Quinoa Soup lies in its adaptability. Feel free to experiment with different ingredients to create your own unique version.

• Add Protein: Add cooked chickpeas, white beans, or shredded chicken for extra protein.
• Swap the Vegetables: Use different vegetables based on what you have on hand or what’s in season. Zucchini, eggplant, spinach, and kale are all great additions.
• Use Different Herbs: Experiment with different herbs, such as thyme, rosemary, or mint.
• Add a Touch of Heat: Incorporate a pinch of red pepper flakes or a dash of your favorite hot sauce.
• Make it Creamy: Stir in a dollop of Greek yogurt or coconut milk for a creamy texture.
• Add Greens: Stir in chopped spinach or kale during the last few minutes of cooking for added nutrients and flavor.
• Boost the Flavor: A splash of balsamic vinegar or a swirl of pesto can add depth and complexity to the soup.

Serving Suggestions and Pairings

This Mediterranean Quinoa Soup is a versatile dish that can be enjoyed on its own or as part of a larger meal. Here are some serving suggestions and pairings:

• Serve with Crusty Bread: A slice of crusty bread is perfect for dipping into the flavorful broth.
• Pair with a Salad: Serve alongside a simple green salad with a light vinaigrette.
• Add a Grilled Cheese Sandwich: A grilled cheese sandwich makes a comforting and satisfying accompaniment.
• Serve as an Appetizer: Serve small bowls of soup as an appetizer before a main course.
• Make it a Complete Meal: Add a side of grilled chicken or fish to make it a more substantial meal.
• Garnish with a Drizzle of Olive Oil: A drizzle of extra virgin olive oil adds richness and flavor.
• Add a Sprinkle of Toasted Pine Nuts: Toasted pine nuts provide a crunchy texture and nutty flavor.
• Pair with White Wine: A crisp white wine, such as Sauvignon Blanc or Pinot Grigio, complements the flavors of the soup.

Frequently Asked Questions (FAQs)

• Can I use a different type of quinoa?

Yes, you can use any type of quinoa, such as white, red, or black quinoa. The cooking time may vary slightly, so adjust accordingly.

• Can I use canned beans instead of adding meat?

Absolutely! Canned chickpeas or white beans are excellent additions for adding protein and fiber. Rinse and drain them before adding to the soup.

• Can I make this soup in a slow cooker?

Yes, you can adapt this recipe for a slow cooker. Sauté the onion, garlic, carrot, and celery in a skillet before transferring them to the slow cooker. Add the remaining ingredients (except for the feta cheese, parsley, and lemon juice) and cook on low for 6-8 hours or on high for 3-4 hours. Stir in the Kalamata olives, lemon juice, feta cheese, and parsley before serving.

• How long does this soup last in the refrigerator?

This soup will last for up to 3 days in the refrigerator when stored in an airtight container.

• Can I freeze this soup?

Yes, this soup freezes well. Let it cool completely before transferring it to freezer-safe containers. Freeze for up to 2 months. Thaw overnight in the refrigerator before reheating.

• What can I do if my soup is too thick?

If your soup is too thick, add more vegetable broth until it reaches your desired consistency.

• Is this soup gluten-free?

Yes, this soup is naturally gluten-free as long as you use gluten-free vegetable broth.

• Can I add lemon zest for extra flavor?

Yes, adding a teaspoon of lemon zest along with the lemon juice can enhance the citrusy flavor of the soup.

• What is the best way to reheat this soup?

You can reheat the soup in a saucepan over medium heat or in the microwave. Stir occasionally until heated through.