Mediterranean Diet Hearty Quinoa Vegetable Soup
Warm, comforting, and nutritious, this Mediterranean Diet Hearty Quinoa Vegetable Soup is a wholesome one-pot meal that’s perfect for any season. Bursting with vibrant vegetables like zucchini, carrots, and red bell peppers, and infused with the earthy flavors of oregano, thyme, and a hint of citrus, this soup is as healthy as it is delicious. Protein-packed quinoa and nutrient-rich kale make it both hearty and satisfying, while the low-sodium vegetable broth keeps it light and suitable for a health-conscious lifestyle. Ready in under an hour, this gluten-free and vegan-friendly recipe is ideal for meal prep or a quick family dinner. Garnished with fresh parsley and served with a squeeze of lemon, it’s a simple yet flavorful way to embrace the Mediterranean diet.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic cloves, minced
- 2 stalks celery stalks, chopped
- 3 medium carrots, sliced
- 1 medium zucchini, sliced
- 1 medium red bell pepper, chopped
- 14.5 ounces canned diced tomatoes
- 6 cups low-sodium vegetable broth
- 0.75 cup quinoa, rinsed
- 2 cups kale, stems removed and leaves chopped
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 bay leaf
- 1 teaspoon salt, or to taste
- 0.5 teaspoon black pepper, freshly ground
- 2 tablespoons fresh parsley, chopped for garnish
- 1 lemon lemon wedges, for serving
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, chopped celery, and sliced carrots, continuing to cook for another 5 minutes.
Add the sliced zucchini and chopped red bell pepper, cooking for 3 more minutes.
Pour in the canned diced tomatoes and their juice, then add the vegetable broth.
Stir in the rinsed quinoa, chopped kale, dried oregano, dried thyme, and bay leaf.
Season the soup with salt and freshly ground black pepper to taste.
Bring the soup to a boil, then reduce the heat to low and let it simmer uncovered for about 20-25 minutes, or until the quinoa is cooked and the vegetables are tender.
Remove the bay leaf from the soup.
Taste and adjust the seasoning if needed.
Ladle the soup into bowls and garnish each serving with fresh chopped parsley.
Serve with lemon wedges on the side for a fresh citrusy kick.
Nutrition Facts
Calories |
965 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.8 g | 59% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 8 mg | 3% | |
| Sodium | 3827 mg | 166% | |
| Total Carbohydrate | 123.0 g | 45% | |
| Dietary Fiber | 29.6 g | 106% | |
| Total Sugars | 47.4 g | ||
| Protein | 20.8 g | 42% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 520 mg | 40% | |
| Iron | 10.0 mg | 56% | |
| Potassium | 4535 mg | 96% | |
*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.
