Quinoa Corn Soup

Warm up with a hearty bowl of Quinoa Corn Soup, a vibrant, nutrient-packed recipe that’s as comforting as it is nourishing. This vegan soup features fluffy quinoa, sweet bursts of corn, and tender vegetables like carrots, celery, and spinach simmered in a spiced tomato and vegetable broth. Flavored with smoky paprika and earthy cumin, it’s finished with a bright splash of lime juice and fresh cilantro for a refreshing twist. Perfect for meal prep or busy weeknights, this one-pot dish is ready in under an hour and makes for a wholesome, protein-rich meal the entire family will love. Ideal for serving as a light lunch or a satisfying starter, this gluten-free soup is a cozy celebration of flavor and health in every spoonful.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 4

Ingredients

• 0.5 cup quinoa
• 2 tablespoons olive oil
• 1 medium, diced yellow onion
• 4 cloves, minced garlic cloves
• 2 medium, diced carrots
• 2 medium, diced celery stalks
• 2 cups (fresh or frozen) sweet corn
• 6 cups vegetable broth
• 1 14-ounce can diced tomatoes
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 2 cups baby spinach
• 0.25 cup, chopped fresh cilantro
• 1 medium, juiced lime

Directions

Step 1

Rinse the quinoa thoroughly under cold water in a fine-mesh strainer to remove its natural bitter coating. Set aside to drain.

Step 2

In a large pot or Dutch oven, heat olive oil over medium heat.

Step 3

Add the diced onion and sauté for 3-4 minutes until it becomes translucent.

Step 4

Stir in the minced garlic, diced carrots, and diced celery. Cook for another 3-4 minutes until the vegetables begin to soften.

Step 5

Add the quinoa to the pot and stir well to coat it with the oil and vegetables.

Step 6

Add the vegetable broth, diced tomatoes with their juices, sweet corn, ground cumin, smoked paprika, salt, and black pepper. Stir to combine.

Step 7

Bring the mixture to a boil over high heat, then reduce the heat to a simmer. Cover the pot and let it cook for 20-25 minutes, stirring occasionally, until the quinoa is fully cooked and slightly tender.

Step 8

During the last 2 minutes of cooking, stir in the baby spinach and let it wilt into the soup.

Step 9

Remove the pot from the heat and stir in the chopped cilantro and lime juice for a fresh burst of flavor.

Step 10

Taste and adjust the seasoning with additional salt or pepper if needed.

Step 11

Serve the quinoa corn soup warm, garnished with extra cilantro if desired.

Nutrition Facts

Serving size	3072.6 grams (3072.6g)

Amount per serving	% Daily Value*
Calories	1339

Total Fat 22.80g	29%
Saturated Fat 3.20g	16%
Polyunsaturated Fat 4.50g
Cholesterol 0mg	0%
Sodium 7649mg	333%
Total Carbohydrate 246.10g	89%
Dietary Fiber 44.70g	160%
Total Sugars 65.30g
Protein 54.60g	109%

Vitamin D 0IU	0%
Calcium 728mg	56%
Iron 18mg	99%
Potassium 5815mg	124%

*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.

Source of Calories

Fat: 14.6%

Protein: 15.5%

Carbs: 69.9%