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4.6 from 174 votes

Garden Vegetable Quinoa Soup

Garden Vegetable Quinoa Soup is a low calorie, high fiber, flavor packed meal perfect for your weekend meal prep.

Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 8 (1.25 cup each)
Calories: 2042 kcal
Course: Main Course , Soup , Others
Cuisine: Vegetarian , Vegan , gluten-free

Ingredients

  • 1 Tbsp olive oil $0.11
  • 1 yellow onion $0.25
  • 4 cloves garlic $0.32
  • 3 carrots $0.32
  • 3 ribs celery $0.44
  • 1 oz. can Kidney Beans $0.69
  • 1 oz. can fire roasted diced tomatoes $1.35
  • 1/2 tsp dried basil $0.05
  • 1 tsp dried oregano $0.10
  • 1/2 tsp smoked paprika $0.05
  • freshly cracked black pepper $0.05
  • 1 cup quinoa, uncooked $1.97
  • 4 cups vegetable broth* $0.54
  • 2 cups water $0.00
  • 1/4 lb. frozen spinach $0.40

Instructions

    Cup of Yum
  1. Mince the garlic and dice the onion. Add the olive oil, garlic, and onion to a large pot and sauté over medium-low heat until the onions are soft and transparent.
  2. While the garlic and onion are cooking, wash and peel the carrots, then slice into 1/4-inch thick rounds. Wash the celery and slice into 1/4-inch pieces. Add the carrots and celery to the pot and continue to sauté until they just begin to soften (about 5 minutes).
  3. While the carrots and celery are cooking, rinse the quinoa well with cool running water in a wire mesh sieve. Drain and rinse the kidney beans. Add the quinoa, kidney beans, diced tomatoes (with juices), basil, oregano, smoked paprika, and some freshly cracked pepper (about 20 cranks of a pepper mill) to the pot.
  4. Add the vegetable broth and water to the pot, place a lid on top, and turn the heat up to medium-high. Allow the pot to come to a boil, then turn the heat down to low and let simmer for 25 minutes (make sure it's simmering the entire time, turning the heat up just slightly if it stops).
  5. After simmering for 25 minutes the quinoa should be slightly translucent and tender. If not, let simmer a few minutes longer. Stir in 1/4 lb. of frozen spinach until heated through. Taste the soup and add salt or adjust the seasonings if necessary. Serve hot.

Notes

  • *I use Better Than Bouillon to make my broth. If you use a low sodium broth, you may need to add a pinch of salt to the finished soup.

Nutrition Information

Serving 1Serving Calories 204.2kcal (10%) Carbohydrates 35.04g (12%) Protein 8.9g (18%) Fat 3.75g (6%) Sodium 716.56mg (30%) Fiber 6.68g (27%)

Nutrition Facts

Serving: 8(1.25 cup each)

Amount Per Serving

Calories 2042

% Daily Value*

Serving 1Serving
Calories 204.2kcal 10%
Carbohydrates 35.04g 12%
Protein 8.9g 18%
Fat 3.75g 6%
Sodium 716.56mg 30%
Fiber 6.68g 27%

* Percent Daily Values are based on a 2,000 calorie diet.