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.

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 6

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)

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the diced onions and sauté for 3-4 minutes until they become soft and translucent.

Step 3

Stir in the minced garlic and cook for an additional 1 minute until fragrant.

Step 4

Add the diced carrots, celery, zucchini, and red bell pepper to the pot. Sauté for 5-6 minutes, stirring occasionally.

Step 5

Pour in the can of diced tomatoes and stir to combine with the vegetables.

Step 6

Add the rinsed quinoa, vegetable broth, dried thyme, oregano, cumin, smoked paprika, bay leaf, salt, and black pepper to the pot. Stir well.

Step 7

Bring the soup to a boil over high heat, then reduce the heat to low, cover, and let it simmer for 20 minutes.

Step 8

Stir in the chopped kale and simmer for an additional 5 minutes, until the kale is tender and wilted.

Step 9

Remove the bay leaf and stir in the lemon juice.

Step 10

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

Step 11

Serve hot and garnish with chopped fresh parsley if desired.

Nutrition Facts

Serving size	2799.2 grams (2799.2g)

Amount per serving	% Daily Value*
Calories	1304

Total Fat 47.50g	61%
Saturated Fat 7.90g	40%
Polyunsaturated Fat 7.00g
Cholesterol 0mg	0%
Sodium 6431mg	280%
Total Carbohydrate 190.20g	69%
Dietary Fiber 44.70g	160%
Total Sugars 55.30g
Protein 48.30g	97%

Vitamin D 0IU	0%
Calcium 773mg	59%
Iron 18mg	102%
Potassium 5995mg	128%

*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: 30.9%

Protein: 14.0%

Carbs: 55.1%