Heart-Healthy Hearty Quinoa Vegetable Soup

Warm, nourishing, and packed with wholesome ingredients, this Heart-Healthy Hearty Quinoa Vegetable Soup is your go-to recipe for a cozy, guilt-free meal. Featuring protein-rich quinoa, vibrant fresh vegetables like zucchini, spinach, carrots, and red bell peppers, and flavorful seasonings like thyme, oregano, and a touch of lemon juice, this soup is as satisfying as it is nutritious. It's simmered to perfection in a base of low-sodium vegetable broth and finished with a sprinkle of fresh parsley for a burst of freshness. Ready in under an hour, this fiber-filled, plant-based recipe is perfect for meal prep or a light yet filling dinner option. Gluten-free, low in sodium, and bursting with vitamins, it's a delicious way to care for your heart while savoring every spoonful!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:40 mins

Total Time:55 mins

Servings: 6

Ingredients

• 1 cup Quinoa
• 2 tablespoons Olive oil
• 1 medium Onion, chopped
• 2 medium Carrot, sliced
• 2 Celery stalks, sliced
• 3 Garlic cloves, minced
• 6 cups Low-sodium vegetable broth
• 1 medium Zucchini, diced
• 1 medium Red bell pepper, diced
• 3 cups Spinach, chopped
• 1 15-ounce can Canned diced tomatoes (no salt added)
• 1 teaspoon Dried thyme
• 1 teaspoon Dried oregano
• 0.5 teaspoon Black pepper
• 0.5 teaspoon Salt
• 0.25 cup Fresh parsley, chopped
• 1 tablespoon Lemon juice

Directions

Step 1

Rinse the quinoa under cold water in a fine mesh sieve to remove any bitterness.

Step 2

In a large pot, heat the olive oil over medium heat.

Step 3

Add the chopped onion, sliced carrot, and sliced celery to the pot. Sauté for about 5 minutes until the vegetables start to soften.

Step 4

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

Step 5

Add the rinsed quinoa, low-sodium vegetable broth, diced zucchini, red bell pepper, chopped spinach, and canned diced tomatoes to the pot.

Step 6

Sprinkle in the dried thyme, dried oregano, black pepper, and salt. Stir to combine all ingredients.

Step 7

Bring the mixture to a boil, then reduce the heat to low and let it simmer uncovered for around 25-30 minutes, or until the quinoa is tender and the flavors have melded together.

Step 8

Stir in the chopped fresh parsley and lemon juice, and adjust seasoning if necessary.

Step 9

Ladle the soup into bowls and serve hot, garnish with additional parsley if desired.

Nutrition Facts

Serving size	(3062.5g)

Amount per serving	% Daily Value*
Calories	1269.8

Total Fat 43.6g	0%
Saturated Fat 4.9g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 3672.9mg	0%
Total Carbohydrate 180.6g	0%
Dietary Fiber 24.8g	0%
Total Sugars 41.5g
Protein 42.5g	0%

Vitamin D 0IU	0%
Calcium 685.5mg	0%
Iron 18.9mg	0%
Potassium 5420.7mg	0%

*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: 30.5%

Protein: 13.2%

Carbs: 56.2%