Mediterranean Diet Hearty Quinoa Vegetable Soup

Warm, nourishing, and brimming with vibrant Mediterranean flavors, this Mediterranean Diet Hearty Quinoa Vegetable Soup is the perfect wholesome meal for any season. Packed with nutrient-rich vegetables like kale, zucchini, and red bell pepper, along with protein-packed quinoa, this soup is both hearty and satisfying while staying light and healthy. A fragrant blend of oregano, thyme, and a hint of garlic infuses the broth with an aromatic depth that’s sure to delight your taste buds. Finished with a fresh parsley garnish and a squeeze of bright lemon juice, this low-sodium, plant-based soup is a fantastic option for meal prep, a cozy dinner, or a nutrition-forward lunch. With just 20 minutes of prep time, this one-pot wonder is as convenient as it is delicious, making it a go-to recipe for busy, health-conscious individuals.

Nutriscore Rating: 80/100

Prep Time:20 mins

Cook Time:40 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 3 cloves garlic cloves, minced
• 2 stalks celery stalks, chopped
• 3 medium carrots, sliced
• 1 medium zucchini, sliced
• 1 medium red bell pepper, chopped
• 14.5 ounces canned diced tomatoes
• 6 cups low-sodium vegetable broth
• 0.75 cup quinoa, rinsed
• 2 cups kale, stems removed and leaves chopped
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1 bay leaf
• 1 teaspoon salt, or to taste
• 0.5 teaspoon black pepper, freshly ground
• 2 tablespoons fresh parsley, chopped for garnish
• 1 lemon lemon wedges, for serving

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, chopped celery, and sliced carrots, continuing to cook for another 5 minutes.

Step 4

Add the sliced zucchini and chopped red bell pepper, cooking for 3 more minutes.

Step 5

Pour in the canned diced tomatoes and their juice, then add the vegetable broth.

Step 6

Stir in the rinsed quinoa, chopped kale, dried oregano, dried thyme, and bay leaf.

Step 7

Season the soup with salt and freshly ground black pepper to taste.

Step 8

Bring the soup to a boil, then reduce the heat to low and let it simmer uncovered for about 20-25 minutes, or until the quinoa is cooked and the vegetables are tender.

Step 9

Remove the bay leaf from the soup.

Step 10

Taste and adjust the seasoning if needed.

Step 11

Ladle the soup into bowls and garnish each serving with fresh chopped parsley.

Step 12

Serve with lemon wedges on the side for a fresh citrusy kick.

Nutrition Facts

Serving size	(2870.3g)

Amount per serving	% Daily Value*
Calories	965.0

Total Fat 45.8g	0%
Saturated Fat 8.0g	0%
Polyunsaturated Fat 6.2g
Cholesterol 8.2mg	0%
Sodium 3827.4mg	0%
Total Carbohydrate 123.0g	0%
Dietary Fiber 29.6g	0%
Total Sugars 47.4g
Protein 20.8g	0%

Vitamin D 0IU	0%
Calcium 520.1mg	0%
Iron 10.0mg	0%
Potassium 4534.9mg	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: 41.7%

Protein: 8.4%

Carbs: 49.8%