Description

This hearty, one-pot quinoa vegetable soup is packed with a rainbow of veggies, protein-rich quinoa, and savory herbs for a comforting, nourishing meal the whole family will love. Naturally gluten-free, vegan, and endlessly customizable, it’s perfect for busy weeknights or meal prep.

Ingredients

Scale

3/4 cup quinoa (rinsed)
6 cups vegetable broth
2 medium carrots, diced
2 celery stalks, chopped
1 large yellow onion, diced
3 garlic cloves, minced
1 red bell pepper, diced
1 medium zucchini, diced
2 medium tomatoes, chopped (or 1 can 14oz diced tomatoes)
1 cup green beans, trimmed and cut into 1-inch pieces
2 cups baby spinach, roughly chopped
1 teaspoon dried thyme
1 teaspoon dried oregano
1 bay leaf
1/4 cup fresh parsley, chopped
2 tablespoons fresh lemon juice
Salt and pepper to taste (start with 1 teaspoon salt, 1/2 teaspoon pepper)
2 tablespoons olive oil
Optional: 1/2 cup peas (fresh or frozen)
Optional: 1/2 cup corn (fresh or frozen)
Optional: 1/4 teaspoon chili flakes

Instructions

Wash and chop all vegetables: carrots, celery, onion, bell pepper, zucchini, tomatoes, green beans, and spinach. Mince garlic. Rinse quinoa under cold running water in a fine mesh strainer.
In a large soup pot, heat olive oil over medium heat. Add diced onion and garlic, sauté until fragrant and translucent (2-3 minutes).
Add carrots, celery, and bell pepper. Sauté for another 3 minutes until slightly softened. If needed, add a splash of broth to deglaze.
Add zucchini, tomatoes, green beans, thyme, oregano, bay leaf, salt, and pepper. Stir and let spices bloom for about a minute.
Pour in vegetable broth and add rinsed quinoa. Stir well, scraping up any browned bits from the bottom.
Bring soup to a gentle boil, then reduce heat to low and cover. Simmer for 18-20 minutes, stirring halfway through, until quinoa is tender and veggies are soft but not mushy. Add more broth or water if soup is too thick.
Remove bay leaf. Stir in chopped spinach and parsley, letting them wilt for 2-3 minutes. Squeeze in lemon juice and adjust seasoning to taste. Add chili flakes if desired.
Ladle soup into bowls, garnish with extra parsley or a drizzle of olive oil, and serve hot.

Notes

For a creamier texture, blend half the soup with an immersion blender before adding spinach. Swap in any veggies you have on hand—broccoli, kale, or sweet potato work well. Always rinse quinoa to avoid bitterness. Soup thickens as it sits; add extra broth when reheating. Freezes well for up to 3 months.

Prep Time: 15 minutes
Cook Time: 25 minutes
Category: Main Course
Cuisine: American

Nutrition

Serving Size: About 2 cups (480ml) per serving
Calories: 210
Sugar: 7
Sodium: 800
Fat: 5
Saturated Fat: 0.7
Carbohydrates: 35
Fiber: 7
Protein: 8

Keywords: quinoa vegetable soup, vegan soup, gluten-free soup, one-pot dinner, healthy soup, easy soup recipe, family dinner, meal prep, vegetarian soup, plant-based