Low Sodium Hearty Quinoa Vegetable Soup

Warm up with a bowl of Low Sodium Hearty Quinoa Vegetable Soup, a nutritious and flavor-packed meal that’s perfect for any time of year. This wholesome recipe is brimming with garden-fresh vegetables like carrots, celery, zucchini, and kale, complemented by protein-rich quinoa for a satisfying boost. Simmered in fragrant low-sodium vegetable broth with a hint of lemon and aromatic herbs like thyme and basil, this soup offers rich, comforting flavors without excess salt. Ready in just 50 minutes, this heart-healthy dish is an excellent choice for those seeking a low-sodium, vegetarian, and gluten-free dinner. Garnished with fresh parsley, it’s as vibrant to look at as it is delicious. Perfect for meal prep, this recipe yields six servings—ideal for cozy family dinners or weekday lunches!

Nutriscore Rating: 82/100

Prep Time:15 mins

Cook Time:35 mins

Total Time:50 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 3 garlic cloves, minced
• 2 medium carrots, sliced
• 2 celery stalks, sliced
• 1 medium red bell pepper, diced
• 1 medium zucchini, diced
• 6 cups low sodium vegetable broth
• 1 14.5 oz can diced tomatoes (no salt added)
• 1 cup quinoa, rinsed
• 1 bay leaf
• 1 teaspoon dried thyme
• 1 teaspoon dried basil
• 0.5 teaspoon ground black pepper
• 2 cups kale, chopped
• 1 tablespoon lemon juice
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

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

Step 2

Add the chopped onion and sauté for about 5 minutes until translucent.

Step 3

Stir in the minced garlic, sliced carrots, and sliced celery. Cook for an additional 3 minutes, stirring occasionally.

Step 4

Add the diced red bell pepper and zucchini, and cook for another 2 minutes.

Step 5

Pour in the low sodium vegetable broth and diced tomatoes. Stir to combine.

Step 6

Add the rinsed quinoa, bay leaf, dried thyme, dried basil, and ground black pepper.

Step 7

Bring the soup to a boil, then reduce the heat to low. Cover and simmer for about 20 minutes or until the quinoa is fully cooked.

Step 8

Stir in the chopped kale and lemon juice. Cook for an additional 5 minutes until the kale is tender.

Step 9

Remove the bay leaf, taste, and adjust the seasoning if needed.

Step 10

Garnish with fresh parsley before serving.

Step 11

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

Nutrition Facts

Serving size	(3013.0g)

Amount per serving	% Daily Value*
Calories	955.2

Total Fat 35.8g	0%
Saturated Fat 5.5g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 1233.4mg	0%
Total Carbohydrate 137.7g	0%
Dietary Fiber 28.0g	0%
Total Sugars 43.7g
Protein 33.3g	0%

Vitamin D 0IU	0%
Calcium 656.7mg	0%
Iron 13.0mg	0%
Potassium 5009.6mg	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: 32.0%

Protein: 13.2%

Carbs: 54.7%