This creamy tomato soup is made with quinoa, beans, greens, and lots of great flavor. It’s an easy recipe to make in your slow cooker!
This cozy stew is made with lots of tomatoes, quinoa, beans, arugula, and spices to bring you a vegan stew that is so flavorful and filling. The best part is, it is made in the crockpot so it is super easy! This is truly a “dump-and-go” type of dinner with very minimal prep. You’re going to love it!
Ingredients & Substitutions
- Diced tomatoes- You’ll need two large cans of diced tomatoes. Be sure to add their juices as well! For even more flavor, you can use fire roasted tomatoes.
- Quinoa- You can use white, red, or tri-color quinoa. Be sure to rinse the quinoa before using.
- Broth- I like to use a low sodium vegetable broth so I can control the saltiness.
- Cannellini beans- These help add protein and fiber. You an substitute with white kidney beans or great northern beans.
- Onion- I like the flavor of the onion but if you want a more mild flavor, you can microwave the onion for 30 seconds before adding to the slow cooker. This helps tame the sharp bite.
- Garlic- I prefer fresh garlic but you can use pre-minced if you’re short on time.
- Oregano, Basil, Rosemary, & Pepper- This adds an earthy, savory taste to the stew.
- Salt- Always generously salt to taste.
- Arugula- I used arugula but you can also use spinach. This is an easy way to add some greens to this dish.
What is quinoa?
Quinoa is technically a seed but it cooks like a grain. Quinoa is considered a complete protein, meaning it contains all of the essential amino acids that your body needs to build and repair tissues. It is also a good source of protein for those following a vegetarian or vegan diet. It’s a good source of fiber as well as several essential minerals, including magnesium, phosphorus, and manganese, which are important for strong bones and overall health.
Do I need to rinse the quinoa?
Yes. Quinoa has a natural coating called saponin that can give it a bitter taste. Rinsing the quinoa helps to remove this coating and make it taste better. Some quinoa comes pre-rinsed, so check the package to be sure. You’ll need a very fine mesh strainer.
Frequently Asked Questions
- Can I freeze this recipe? Yes! Store this stew in an airtight container for up to 1 month in the freezer. I recommend dividing it into smaller portions you can reheat a little bit at a time. Do not thaw and re-freeze.
- How should I reheat leftovers? You can reheat them in the microwave on 50% power. Divide into bowls and heat in 1 minute increments, stirring each time.
- Is this recipe gluten free? Yes! Be sure your vegetable broth is gluten free but all the ingredients listed are typically gluten free.
- Is this recipe vegan? Yes, this recipe is completely plant-based.
If you are a big soup lover be sure to check out some of my other faves once you are done with this – like my fall flavors soup, my super easy butternut squash soup, and my chickpea pasta chicken noodle soup!
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Slow Cooker Quinoa Tomato Stew
- Total Time: 6 hours
- Yield: 4+ servings 1x
Description
This creamy quinoa stew is cozy and delicious. It’s made in the slow cooker for an easy, hands off recipe!
Ingredients
- 2 28oz cans of diced tomatoes
- 1 cup quinoa, rinsed
- 3 cups vegetable broth
- 1 15oz can cannellini beans, drained and rinsed
- 1 small yellow onion, diced
- 3 cloves garlic, minced
- 1 teaspoon oregano
- 1 teaspoon basil
- 1/2 teaspoon rosemary
- 1/2 teaspoon black pepper
- Salt to taste
- 4 cups arugula or spinach
Instructions
- Add everything except the arugula into the slow cooker and cook on low for 6-8 hours until quinoa has absorbed the liquids.
- Stir in the arugula or spinach and let it sit for 2-3 minutes before serving.
- Add additional salt to taste, if needed.
Notes
For a thinner soup, add additional vegetable broth.
For the consistency seen in the photos, use 1 cup quinoa and no extra liquids
- Prep Time: 5 minutes
- Cook Time: 6 hours
- Category: Soup
- Method: crock pot
- Cuisine: American
If you try this recipe please leave a comment below letting me know what you think! If you remake on Instagram don’t forget to tag me at @donutworry_behealthy so I can see your creation and share in my stories!
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