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overheat shot of two bowls of tomato fennel quinoa soup on a grey background

Tomato Fennel Quinoa Soup

Tomato Fennel Quinoa Soup - quick, easy, delicious, and filling enough to be a meal in of itself. Plus it's made with ingredients you probably have mostly on hand already - a perfect recipe to bridge the seasons from winter to spring. 
Course Soup
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6
Calories 196kcal


  • 2 Tablespoons extra virgin olive oil
  • 1 medium yellow onion finely diced
  • 1 medium fennel bulb about 2 cups diced
  • 2 cloves garlic minced
  • 2 cans diced tomatoes 400g / 14oz cans
  • 1/2 cup white wine or white vermouth
  • 1 Tablespoon fresh thyme plus more for garnish
  • 8 cups vegetable broth
  • 3/4 cup uncooked quinoa rinsed
  • salt and pepper


  • Heat olive oil in a large heavy-bottomed pot over medium high heat. 
  • Add onion and sauté for 3-5 min, until translucent. 
  • Add the garlic, fennel, and thyme and sauté for about 5 min more, until the garlic has begun to turn brown, but not burnt. 
  • Pour in white wine, and cook for 3-5 min, until most of the liquid has cooked off. 
  • Add the canned diced tomato and their liquid, and cook, stirring frequently, until the tomatoes have started to break down, about 10 min. 
  • Add vegetable broth and rinsed quinoa. 
  • Bring soup to a boil, then reduce heat to medium low, and cover. Simmer until the quinoa has cooked and the soup has thickened, 10 - 15 min. 
  • Serve with fresh grated parmesan over the top, and a sprinkling of fresh herbs. 


  • If you're not a fan of the flavour of fennel, you can swap it out for celery. The flavour is subtle though, and I recommend giving it a try.
  • This soup is hearty enough to enjoy on it's own, but also great with a nice piece of crusty bread along side.
  • Try finishing it with some fresh basil or parsley, and a grating of Parmesan cheese on top (if you're not vegan). You won't regret it.


Calories: 196kcal | Carbohydrates: 25g | Protein: 4g | Fat: 6g | Sodium: 1452mg | Potassium: 425mg | Fiber: 4g | Sugar: 6g | Vitamin A: 885IU | Vitamin C: 16.3mg | Calcium: 65mg | Iron: 2.6mg