Heart-Healthy Hearty Quinoa Vegetable Soup
Warm up with the satisfying goodness of Heart-Healthy Hearty Quinoa Vegetable Soup, a nutrient-packed delight that's both hearty and wholesome. Featuring protein-rich quinoa, vibrant garden vegetables, and aromatic herbs like thyme and oregano, this flavorful soup is simmered to perfection in low-sodium vegetable broth. Each spoonful is loaded with vitamin-rich spinach, zucchini, and red bell pepper, while a splash of lemon juice and fresh parsley adds a zesty finish. Ready in under an hour, this soup is the ultimate comfort food for nourishing your body without compromising on taste. Ideal for anyone seeking a comforting, plant-based meal, it’s perfect to serve as a light dinner or a midday pick-me-up. Keywords like "heart-healthy soup," "quinoa vegetable soup," and "nutritious soup recipes" make this a standout choice for health-conscious food lovers!
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Recipe Information
Ingredients
- 1 cup Quinoa
- 2 tablespoons Olive oil
- 1 medium Onion, chopped
- 2 medium Carrot, sliced
- 2 Celery stalks, sliced
- 3 Garlic cloves, minced
- 6 cups Low-sodium vegetable broth
- 1 medium Zucchini, diced
- 1 medium Red bell pepper, diced
- 3 cups Spinach, chopped
- 1 15-ounce can Canned diced tomatoes (no salt added)
- 1 teaspoon Dried thyme
- 1 teaspoon Dried oregano
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Salt
- 0.25 cup Fresh parsley, chopped
- 1 tablespoon Lemon juice
Instructions
Rinse the quinoa under cold water in a fine mesh sieve to remove any bitterness.
In a large pot, heat the olive oil over medium heat.
Add the chopped onion, sliced carrot, and sliced celery to the pot. Sauté for about 5 minutes until the vegetables start to soften.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the rinsed quinoa, low-sodium vegetable broth, diced zucchini, red bell pepper, chopped spinach, and canned diced tomatoes to the pot.
Sprinkle in the dried thyme, dried oregano, black pepper, and salt. Stir to combine all ingredients.
Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for around 25-30 minutes, or until the quinoa is tender and the flavors have melded together.
Stir in the chopped fresh parsley and lemon juice, and adjust seasoning if necessary.
Ladle the soup into bowls and serve hot, garnish with additional parsley if desired.
Nutrition Facts
Calories |
1270 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 43.6 g | 56% | |
| Saturated Fat | 4.9 g | 25% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 3673 mg | 160% | |
| Total Carbohydrate | 180.6 g | 66% | |
| Dietary Fiber | 24.8 g | 89% | |
| Total Sugars | 41.5 g | ||
| Protein | 42.5 g | 85% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 686 mg | 53% | |
| Iron | 18.9 mg | 105% | |
| Potassium | 5421 mg | 115% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
