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Protein-Packed Quinoa Vegetable Soup – Hearty, Healthy, and Easy

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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Servings: 6 servings
Ingredients Method

Ingredients
  

  • 2 tablespoons extra-virgin olive oil
  • 1 medium yellow onion, diced
  • 3 cloves garlic, minced
  • 2 medium carrots, sliced
  • 2 celery ribs, sliced
  • 1 red bell pepper, diced (optional but recommended)
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika (or sweet paprika)
  • 1 cup uncooked quinoa, rinsed well
  • 1 can (14–15 oz) diced tomatoes, with juices
  • 6 cups low-sodium vegetable broth (plus more as needed)
  • 1 can (14–15 oz) chickpeas or white beans, drained and rinsed
  • 2 cups chopped hearty greens (kale, spinach, or Swiss chard)
  • 1 small zucchini, diced (optional)
  • 1 bay leaf
  • Salt and freshly ground black pepper, to taste
  • Juice of 1/2 to 1 lemon, to taste
  • 2 tablespoons chopped fresh parsley or cilantro, plus more for serving
  • Crushed red pepper flakes, to taste (optional)

Method
 

  1. Warm the pot. Heat the olive oil in a large soup pot over medium heat. Add onion, carrots, and celery. Cook 5–7 minutes, stirring occasionally, until the vegetables soften and the onion turns translucent.
  2. Build flavor. Stir in the bell pepper, garlic, cumin, oregano, and smoked paprika. Cook 1 minute until fragrant. Don’t let the garlic brown.
  3. Add the base. Pour in the diced tomatoes with their juices, the rinsed quinoa, vegetable broth, and bay leaf. Stir to combine and bring to a gentle boil.
  4. Simmer. Reduce heat to medium-low and simmer uncovered for 15 minutes, stirring once or twice to keep the quinoa from settling at the bottom.
  5. Stir in protein and greens. Add the chickpeas (or white beans), zucchini if using, and greens. Simmer another 5–8 minutes, until quinoa is tender and the greens are wilted. Add a splash of broth if the soup thickens more than you’d like.
  6. Season and brighten. Remove the bay leaf. Stir in the lemon juice and fresh herbs. Taste and season with salt, black pepper, and red pepper flakes if you like a little heat.
  7. Serve. Ladle into bowls and finish with a drizzle of olive oil or extra herbs. For extra richness, add a spoonful of plain yogurt or a sprinkle of grated Parmesan (if not keeping it vegan).