This hearty and comforting soup is layered with the robust flavours of roasted vegetables, chewy sausage, grassy quinoa, earthy beans, and smoked cheese. The result is a bold, protein-packed soup that’s sure to help you feel extra cozy on a winter night. For a Mexican twist, swap the chicken or turkey sausage for smoky, spicy chorizo. The soup makes excellent leftovers, but you’ll need to add additional liquid as the quinoa will soak up the water as it sits.
Some like it hot
Both grapeseed oil and avocado oil have high smoke points so they’re excellent options for high-heat cooking, including broiling and searing. Their neutral flavours also mean they won’t impart any taste to the final dish.
This recipe was originally published in the February 2026 issue of alive magazine
Blistered Vegetable Quinoa Sausage Soup
Ingredients
- 2 large red bell peppers, seeded and roughly chopped
- 12 oz (340 g) cherry tomatoes
- 1 medium yellow onion, sliced into 1 inch (2.5 cm) wedges
- 2 garlic cloves, chopped
- 4 tsp (20 mL) grapeseed or avocado oil, divided
- 1/2 tsp (2 mL) salt
- 1 lb (450 g) chicken or turkey sausage
- 2 tsp (10 mL) chili powder
- 1 tsp (5 mL) dried oregano
- 3/4 tsp (4 mL) cumin
- 3/4 cup (180 mL) quinoa
- 2 cups (500 mL) canned or cooked black beans
- 1 cup (250 mL) frozen corn
- 1 lime
- 5 Tbsp (75 mL) pumpkin seeds
- 1 1/2 cups (375 mL) shredded smoked cheddar cheese
- 1 cup (250 mL) chopped fresh cilantro
Directions
01
Heat oven to 400 F (200 C). Line rimmed baking sheet with parchment paper.
02
In bowl, toss red peppers, tomatoes, onion, and garlic with 2 tsp (10 mL) oil and salt. Spread out on prepared baking sheet and roast in preheated oven for 35 minutes, tossing once halfway through. Turn on oven broiler and heat until vegetables have some blackening, about 5 minutes.
03
In large saucepan, heat remaining 2 tsp (10 mL) oil. Remove sausage from casings and add to pan, breaking meat into pieces. Heat until sausage is cooked through. Add chili powder, oregano, and cumin to pan; heat 30 seconds. Place 6 cups (1.5 L) water, quinoa, black beans, and cooked vegetables along with any juices into saucepan. Bring to a boil, reduce heat to medium-low, and simmer for 15 minutes, or until quinoa is tender. Add corn to pan and heat 1 minute.
04
Ladle soup into serving bowls and squeeze in lime juice. Top with pumpkin seeds, cheese, and cilantro.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
