Low Sodium Hearty Quinoa Vegetable Soup
Warm up with a bowl of Low Sodium Hearty Quinoa Vegetable Soup—a wholesome, nutrient-packed meal perfect for any time of year. Bursting with the vibrant flavors of sautéed onions, garlic, and a colorful medley of carrots, celery, zucchini, and red bell pepper, this soup is a delicious way to enjoy plenty of vegetables. Protein-rich quinoa and a comforting low-sodium vegetable broth create a satisfying base, while kale, fresh parsley, and a splash of lemon juice add a fresh and tangy finish. Lightly seasoned with thyme, basil, and black pepper, this one-pot recipe is perfect for meal prep or a simple, healthy dinner. Ready in under an hour, it’s ideal for those seeking a heart-healthy, low-sodium, and vegan-friendly option. Serve with crusty bread or a side salad to complete this cozy, nutritious meal!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 garlic cloves, minced
- 2 medium carrots, sliced
- 2 celery stalks, sliced
- 1 medium red bell pepper, diced
- 1 medium zucchini, diced
- 6 cups low sodium vegetable broth
- 1 14.5 oz can diced tomatoes (no salt added)
- 1 cup quinoa, rinsed
- 1 bay leaf
- 1 teaspoon dried thyme
- 1 teaspoon dried basil
- 0.5 teaspoon ground black pepper
- 2 cups kale, chopped
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion and sauté for about 5 minutes until translucent.
Stir in the minced garlic, sliced carrots, and sliced celery. Cook for an additional 3 minutes, stirring occasionally.
Add the diced red bell pepper and zucchini, and cook for another 2 minutes.
Pour in the low sodium vegetable broth and diced tomatoes. Stir to combine.
Add the rinsed quinoa, bay leaf, dried thyme, dried basil, and ground black pepper.
Bring the soup to a boil, then reduce the heat to low. Cover and simmer for about 20 minutes or until the quinoa is fully cooked.
Stir in the chopped kale and lemon juice. Cook for an additional 5 minutes until the kale is tender.
Remove the bay leaf, taste, and adjust the seasoning if needed.
Garnish with fresh parsley before serving.
Serve hot and enjoy your low sodium hearty quinoa vegetable soup!
Nutrition Facts
Calories |
152 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 5.7 g | 7% | |
| Saturated Fat | 1.0 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 186 mg | 8% | |
| Total Carbohydrate | 22.5 g | 8% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 7.2 g | ||
| Protein | 4.8 g | 10% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 95 mg | 7% | |
| Iron | 1.9 mg | 11% | |
| Potassium | 775 mg | 16% | |
*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.
