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Quinoa Vegetable Soup

This hearty quinoa soup is packed with a ton of veggies and plant-based protein. It's easy to make and great for leftovers. Plus, it's slow-cooker friendly!

Prep Time
10 mins
Cook Time
10 mins
Total Time
1 hr
Servings: 6
Calories: 273 kcal
Course: Soup
Cuisine: American

Ingredients

  • 1 Tablespoon avocado oil or olive oil
  • 1 medium yellow onion diced
  • 4 cloves garlic minced
  • 1 teaspoon sea salt divided, plus more to taste
  • 2 large carrots peeled and chopped
  • 2 stalks celery chopped
  • ½ cup mixed mushrooms chopped
  • 2 teaspoons dried oregano
  • ½ teaspoon dried marjoram
  • ½ teaspoon dried thyme
  • ½ teaspoon ground pepper
  • 1 28 oz can diced tomatoes
  • 8 cups vegetable broth
  • 1 cup quinoa uncooked
  • 1 large zucchini chopped
  • 1 cup sweet potato peeled and chopped
  • 1 Tablespoon lemon juice
  • 2 cups de-stemmed and chopped kale
  • grated parmigiano-reggiano for topping, optional

Instructions

    Cup of Yum
  1. In a large pot, heat oil over medium. Sauté onion and garlic with ½ teaspoon salt until onions are translucent and fragrant. Add in carrots, celery and mushrooms and sauté for 5-10 minutes more.
  2. Stir in remaining salt and rest of spices and cook for one minute, stirring constantly. Then, add in the tomatoes, broth and potatoes.
  3. Stir in quinoa and increase heat to high and bring the soup to a boil. Cover and reduce to a simmer. Cook for 25-30 minutes, then remove the lid and add the zucchini and chopped kale. Continue simmering for 5-10 minutes, or until the vegetables are tender and quinoa is fully cooked.
  4. Remove from the heat and stir in the lemon juice. Taste and season with additional salt and pepper, if needed. Divide into bowls and top with grated parmesan if you’d like.

Notes

  • shredded chicken
  • Storage: Let the soup cool completely, then store it in an airtight container. It’ll keep in the fridge for up to a week or in the freezer for 3 months. Reheat on the stovetop for even heating and the best texture!
  • Want to add more protein? Add shredded chicken to this soup before serving.
  • To make in the slow cooker: Add oil to a skillet over medium heat and sauté onion and garlic until translucent and fragrant. Add in carrots, celery and mushrooms and sauté for 5-10 more minutes. Add sautéed veggies and all remaining ingredients, except the kale and zucchini into the slow cooker. Cook on high for 4 hours or low for 6-8 hours or until quinoa is fully cooked. Add zucchini and kale about 30 minutes before soup is finished cooking. Season to taste and serve!

Nutrition Information

Serving 1 serving (w/o cheese) Calories 273kcal (14%) Carbohydrates 52g (17%) Protein 9g (18%) Fat 5g (8%) Saturated Fat 5g (25%) Monounsaturated Fat 2g Sodium 534mg (22%) Potassium 854mg (24%) Fiber 10g (40%) Sugar 10g (20%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 273

% Daily Value*

Serving 1 serving (w/o cheese)
Calories 273kcal 14%
Carbohydrates 52g 17%
Protein 9g 18%
Fat 5g 8%
Saturated Fat 5g 25%
Monounsaturated Fat 2g 10%
Sodium 534mg 22%
Potassium 854mg 18%
Fiber 10g 40%
Sugar 10g 20%

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