Low Fat Hearty Quinoa Vegetable Soup

Warm up with a comforting bowl of Low Fat Hearty Quinoa Vegetable Soup, a nourishing and flavor-packed dish that’s perfect for healthy weeknight dinners or meal prep. Brimming with vibrant vegetables like zucchini, red bell peppers, and spinach, this soup is further elevated with protein-rich quinoa and chickpeas, making it both satisfying and wholesome. Infused with aromatic herbs such as oregano and basil and finished with a splash of fresh lemon juice, each spoonful strikes the perfect balance of earthy, tangy, and savory flavors. Ready in just one pot and under an hour, this low-fat, high-fiber recipe is not only easy to make but also a great choice for those looking to enjoy a light and nutritious meal. Ideal for vegan and gluten-free diets, this hearty vegetable soup is a delicious way to eat the rainbow!

Nutriscore Rating: 79/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 1 tablespoon olive oil
• 1 medium, diced yellow onion
• 4 minced garlic cloves
• 2 medium, sliced carrots
• 2 sliced celery stalks
• 1 diced red bell pepper
• 1 medium, diced zucchini
• 14.5 oz can diced tomatoes
• 6 cups vegetable broth
• 1 cup, rinsed quinoa
• 15 oz can, drained and rinsed canned chickpeas
• 1 bay leaf
• 1 teaspoon dried oregano
• 1 teaspoon dried basil
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper
• 2 cups, fresh spinach
• 2 tablespoons lemon juice

Directions

Step 1

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

Step 2

Add the diced onion and minced garlic, and sauté for about 5 minutes until the onion becomes translucent.

Step 3

Stir in the sliced carrots, celery, and diced red bell pepper. Cook for another 5 minutes, stirring occasionally.

Step 4

Add the diced zucchini, canned tomatoes with their juices, and vegetable broth to the pot.

Step 5

Stir in the rinsed quinoa, chickpeas, bay leaf, oregano, and basil.

Step 6

Season with salt and black pepper to taste, and stir everything well to combine.

Step 7

Bring the mixture to a boil over high heat.

Step 8

Reduce the heat to low and let it simmer uncovered for about 20 minutes, or until the quinoa is cooked and the vegetables are tender.

Step 9

Stir in the fresh spinach and let it wilt for about 3 minutes.

Step 10

Remove the bay leaf and add the lemon juice to the pot. Stir well.

Step 11

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

Step 12

Serve hot and enjoy your low fat hearty quinoa vegetable soup!

Nutrition Facts

Serving size	(3566.8g)

Amount per serving	% Daily Value*
Calories	1990.9

Total Fat 48.2g	0%
Saturated Fat 6.5g	0%
Polyunsaturated Fat 6.0g
Cholesterol 0mg	0%
Sodium 9834.8mg	0%
Total Carbohydrate 320.8g	0%
Dietary Fiber 59.9g	0%
Total Sugars 80.3g
Protein 81.1g	0%

Vitamin D 0IU	0%
Calcium 865.0mg	0%
Iron 22.4mg	0%
Potassium 7034.3mg	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: 21.3%

Protein: 15.9%

Carbs: 62.9%