Quinoa Mushroom Soup

January/February 2014

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A bit reminiscent of old-fashioned mushroom-barley soup, this vegetarian quinoa mushroom soup recipe gets a modern update with nutrient-packed quinoa. A mix of fresh mushrooms and dried porcini boosts the savory flavor. Serve with whole-wheat dinner rolls.

Quinoa Mushroom Soup

Makes: 4 servings, 2 cups each

Serving Size: 2 cups

Active Time:

Total Time:


  • 1/2 ounce dried porcini mushrooms
  • 1 cup boiling water
  • 1 tablespoon extra-virgin olive oil plus 2 teaspoons, divided
  • 12 ounces mixed mushrooms (shiitake, oyster, cremini), thinly sliced
  • 1/4 teaspoon freshly ground pepper, plus more to taste
  • 1/4 cup dry sherry or dry vermouth
  • 1 large onion, finely chopped
  • 2 stalks celery, chopped
  • 1 large carrot, halved lengthwise and thinly sliced
  • 1/2 small red bell pepper, chopped
  • 4 cups mushroom broth or low-sodium chicken broth
  • 3/4 cup canned no-salt-added crushed tomatoes or tomato puree
  • 1/2 cup quinoa
  • 1 tablespoon dried marjoram or oregano
  • 1 bay leaf
  • 2 teaspoons reduced-sodium soy sauce


  1. Combine porcini and boiling water in a small bowl, cover with a plate and set aside for 20 minutes.
  2. Meanwhile, heat 1 tablespoon oil in a large pot over medium-high heat. Add fresh mushrooms, sprinkle with pepper, and cook without stirring for 2 minutes. Stir and continue to cook, stirring once or twice, until the mushrooms have given off their liquid and are well browned, about 4 minutes more. Add sherry (or vermouth) and cook, stirring, for 1 minute.
  3. Add the remaining 2 teaspoons oil to the pot. Add onion, celery, carrot and bell pepper and cook, stirring frequently, until the onion is tender and translucent, about 4 minutes.
  4. Meanwhile, line a sieve with a paper towel, place over a bowl and strain the porcini; reserve the liquid. Chop the porcini and add to the pot along with the strained liquid (discard the grit and dregs). Add broth, tomatoes, quinoa, marjoram (or oregano) and bay leaf; bring to a boil. Reduce heat to a simmer, cover, and cook for 20 minutes. Remove from heat, stir in soy sauce and season with pepper.


Per serving: 229 calories; 8 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 31 g carbohydrates; 0 g added sugars; 8 g total sugars; 8 g protein; 6 g fiber; 661 mg sodium; 778 mg potassium.

Nutrition Bonus: (Vitamin A (76% daily value), Vitamin C (32% dv), (Potassium (22% dv), Folate & Iron (20% dv), (Magnesium (17% dv)

Carbohydrate Servings: 2

Exchanges: 1 starch, 3 vegetable, 1 fat

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January/February 2014
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