Yummy Vegan Veggie Quinoa Soup
Warm, nourishing, and packed with plant-based goodness, this yummy vegan veggie quinoa soup is the ultimate comfort meal in a bowl. Bursting with vibrant vegetables like zucchini, carrots, bell peppers, and kale, this recipe combines hearty quinoa with bold herbs and spices, including smoked paprika and cumin, for a flavor-packed experience. Simmered to perfection in a rich vegetable broth with a touch of lemon juice for brightness, this one-pot soup is not only healthful but also easy to prepare in under an hour. Perfect for meal prep or a cozy weeknight dinner, it’s a satisfying vegan dish that even non-vegans will love. Serve up this protein-rich, gluten-free soup and garnish with fresh parsley for a beautiful finishing touch.
Train Anywhere. No Excuses.
Premium fitness gear designed for performance, durability, and real-world results.
From home to gym to on-the-go
Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 1 medium zucchini, diced
- 1 medium red bell pepper, diced
- 1 can (14.5 ounces) diced tomatoes
- 6 cups vegetable broth
- 0.75 cups quinoa, rinsed
- 2 cups kale, chopped (stems removed)
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon ground cumin
- 0.5 teaspoon smoked paprika
- 1 bay leaf
- 1 teaspoon salt
- 0.25 teaspoons black pepper
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley, chopped (optional, for garnish)
Instructions
Heat the olive oil in a large pot over medium heat.
Add the diced onions and sauté for 3-4 minutes until they become soft and translucent.
Stir in the minced garlic and cook for an additional 1 minute until fragrant.
Add the diced carrots, celery, zucchini, and red bell pepper to the pot. Sauté for 5-6 minutes, stirring occasionally.
Pour in the can of diced tomatoes and stir to combine with the vegetables.
Add the rinsed quinoa, vegetable broth, dried thyme, oregano, cumin, smoked paprika, bay leaf, salt, and black pepper to the pot. Stir well.
Bring the soup to a boil over high heat, then reduce the heat to low, cover, and let it simmer for 20 minutes.
Stir in the chopped kale and simmer for an additional 5 minutes, until the kale is tender and wilted.
Remove the bay leaf and stir in the lemon juice.
Taste the soup and adjust the seasoning with additional salt or pepper if needed.
Serve hot and garnish with chopped fresh parsley if desired.
Nutrition Facts
Calories |
220 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.5 g | 10% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0.9 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 930 mg | 40% | |
| Total Carbohydrate | 33.0 g | 12% | |
| Dietary Fiber | 7.1 g | 25% | |
| Total Sugars | 9.9 g | ||
| Protein | 8.0 g | 16% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 116 mg | 9% | |
| Iron | 2.8 mg | 16% | |
| Potassium | 1046 mg | 22% | |
*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.
