Low Fat Hearty Quinoa Vegetable Soup
Warm, nourishing, and packed with wholesome goodness, this Low Fat Hearty Quinoa Vegetable Soup is the perfect one-pot meal for health-conscious food lovers. Overflowing with vibrant veggies like zucchini, carrots, and red bell pepper, combined with protein-rich quinoa and chickpeas, this soup delivers a satisfying, nutrient-packed bite every time. A fragrant blend of dried oregano, basil, and a hint of fresh lemon juice elevates its flavor, while spinach adds a boost of greens. Ready in under an hour, this low-calorie, high-fiber recipe is ideal for meal prep or cozy weeknight dinners. Whether you're following a vegetarian diet, aiming to eat light, or simply craving a wholesome soup, this recipe brings hearty comfort without the guilt. Perfectly customizable and easy to make, it's a delicious way to stay full and energized.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 medium, diced yellow onion
- 4 minced garlic cloves
- 2 medium, sliced carrots
- 2 sliced celery stalks
- 1 diced red bell pepper
- 1 medium, diced zucchini
- 14.5 oz can diced tomatoes
- 6 cups vegetable broth
- 1 cup, rinsed quinoa
- 15 oz can, drained and rinsed canned chickpeas
- 1 bay leaf
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 2 cups, fresh spinach
- 2 tablespoons lemon juice
Instructions
In a large pot, heat the olive oil over medium heat.
Add the diced onion and minced garlic, and sauté for about 5 minutes until the onion becomes translucent.
Stir in the sliced carrots, celery, and diced red bell pepper. Cook for another 5 minutes, stirring occasionally.
Add the diced zucchini, canned tomatoes with their juices, and vegetable broth to the pot.
Stir in the rinsed quinoa, chickpeas, bay leaf, oregano, and basil.
Season with salt and black pepper to taste, and stir everything well to combine.
Bring the mixture to a boil over high heat.
Reduce the heat to low and let it simmer uncovered for about 20 minutes, or until the quinoa is cooked and the vegetables are tender.
Stir in the fresh spinach and let it wilt for about 3 minutes.
Remove the bay leaf and add the lemon juice to the pot. Stir well.
Taste the soup and adjust the seasoning with more salt or pepper if needed.
Serve hot and enjoy your low fat hearty quinoa vegetable soup!
Nutrition Facts
Calories |
1991 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.2 g | 62% | |
| Saturated Fat | 6.5 g | 32% | |
| Polyunsaturated Fat | 6.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 9835 mg | 428% | |
| Total Carbohydrate | 320.8 g | 117% | |
| Dietary Fiber | 59.9 g | 214% | |
| Total Sugars | 80.3 g | ||
| Protein | 81.1 g | 162% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 865 mg | 67% | |
| Iron | 22.4 mg | 124% | |
| Potassium | 7034 mg | 150% | |
*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.
