High Protein Hearty Quinoa Vegetable Soup
Packed with plant-based protein and vibrant vegetables, this High Protein Hearty Quinoa Vegetable Soup is a nourishing one-pot meal that's perfect for any season. Combining fluffy quinoa, nutrient-rich kale, and satisfying chickpeas with a medley of colorful veggies like sweet red bell pepper and tender zucchini, this soup delivers both flavor and nutrition in each spoonful. Enhanced with aromatic herbs, tangy lemon juice, and a comforting tomato-based broth, it’s a wholesome choice for a light dinner or meal prep. Ready in under an hour, this vegan and gluten-free recipe is perfect for anyone looking to eat healthy without sacrificing taste. Whether you're chasing warmth during colder months or a feel-good, high-protein recipe year-round, this delicious quinoa soup is sure to become a staple!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 large yellow onion, diced
- 3 cloves garlic cloves, minced
- 2 medium carrots, chopped
- 2 stalks celery stalks, chopped
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 2 tablespoons tomato paste
- 1 14 oz can diced tomatoes
- 6 cups vegetable broth
- 0.75 cup quinoa, rinsed and drained
- 2 cups kale, chopped
- 1 15 oz can cooked chickpeas
- 2 leaves bay leaves
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 2 tablespoons lemon juice
Instructions
Heat olive oil in a large pot over medium heat.
Add the diced onion and sauté for 5 minutes until translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the chopped carrots, celery, red bell pepper, and zucchini. Sauté for 5 minutes until the vegetables begin to soften.
Stir in the tomato paste and cook for 2 minutes, allowing it to caramelize slightly.
Add the diced tomatoes, vegetable broth, rinsed quinoa, bay leaves, thyme, oregano, salt, and black pepper. Stir well.
Bring the mixture to a boil, then cover and reduce the heat to a simmer.
Simmer for 20 minutes, or until the quinoa is cooked and the vegetables are tender.
Add the chopped kale and chickpeas. Stir and simmer for an additional 5 minutes until the kale has wilted.
Remove from heat and stir in the lemon juice.
Adjust seasoning with more salt and pepper if necessary.
Serve hot and enjoy!
Nutrition Facts
Calories |
210 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.8 g | 9% | |
| Saturated Fat | 0.9 g | 4% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 372 mg | 16% | |
| Total Carbohydrate | 32.3 g | 12% | |
| Dietary Fiber | 7.6 g | 27% | |
| Total Sugars | 9.7 g | ||
| Protein | 7.9 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 104 mg | 8% | |
| Iron | 2.6 mg | 15% | |
| Potassium | 784 mg | 17% | |
*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.
