Quinoa Veggie Soup is a vibrant and nutrient-packed dish that elevates your soup game with the superfood quinoa, which is rich in protein and fiber. This wholesome soup combines quinoa with an array of fresh vegetables, herbs, and a light, savory broth to create a filling and healthy meal. Perfect for anyone looking for a gluten-free, vegetarian, or even vegan option, this soup is as satisfying as it is nourishing. It’s light yet hearty, making it ideal for lunch, dinner, or meal prep throughout the week.

Ingredients:

  • 2 tbsp olive oil
  • 1 medium onion, chopped
  • 2 cloves garlic, minced
  • 2 medium carrots, peeled and diced
  • 2 celery stalks, chopped
  • 1 zucchini, diced
  • 1 bell pepper, diced (any color)
  • 1 cup quinoa, rinsed
  • 6 cups vegetable broth (or chicken broth)
  • 1 can (15 oz) diced tomatoes, with juice
  • 1 tsp dried thyme
  • 1 tsp dried oregano
  • 1/2 tsp turmeric (optional, for a golden color and health benefits)
  • Salt and pepper, to taste
  • 2 cups fresh spinach or kale, chopped
  • 1 tbsp lemon juice (optional, for a fresh, zesty finish)
  • Fresh parsley or basil, chopped (for garnish)

Instructions:

  1. Sauté the Vegetables: In a large pot, heat the olive oil over medium heat. Add the chopped onion, carrots, celery, zucchini, and bell pepper. Sauté for 5-7 minutes until the vegetables begin to soften and the onion becomes translucent.
  2. Add Garlic and Spices: Add the minced garlic, dried thyme, oregano, and turmeric (if using). Cook for another 1-2 minutes, stirring occasionally, until the garlic becomes fragrant.
  3. Add Quinoa and Broth: Stir in the rinsed quinoa, vegetable broth, and diced tomatoes (with their juice). Bring the soup to a boil, then reduce the heat to low and cover. Let it simmer for about 15-20 minutes, or until the quinoa is cooked and the vegetables are tender.
  4. Add Greens: Stir in the chopped spinach or kale and cook for another 3-5 minutes, until the greens are wilted and tender.
  5. Season and Finish: Taste the soup and adjust the seasonings with salt and pepper as needed. For a bright, fresh flavor, stir in a tablespoon of lemon juice before serving.
  6. Serve: Ladle the soup into bowls and garnish with fresh parsley or basil. Enjoy this colorful, nutritious meal!

Nutrition (per serving, assuming 6 servings):

  • Calories: ~250-300 kcal
  • Protein: ~8-10 g
  • Fat: ~7-9 g
  • Carbohydrates: ~40-45 g
  • Fiber: ~6-8 g
  • Sugars: ~6-8 g
  • Sodium: ~500-700 mg (depending on broth and added salt)
  • Vitamin A: ~90% of the Daily Value (from carrots and spinach/kale)
  • Vitamin C: ~30% of the Daily Value (from bell pepper and greens)

Notes:

  • To add more protein, you can include chickpeas, beans, or tofu in the soup.
  • This soup is perfect for meal prep—just store it in an airtight container in the fridge for up to 4 days or freeze it for up to 3 months.
  • You can customize the vegetables based on what you have on hand—sweet potatoes, parsnips, or any other veggies work well in this soup.

Enjoy the fresh, vibrant flavors of Quinoa Veggie Soup