Description
A hearty vegetable quinoa soup that’s naturally gluten-free and can be easily customized with additional protein sources.
Ingredients
Scale
- 1 cup quinoa, rinsed
- 8 cups vegetable broth (certified gluten-free)
- 2 carrots, chopped
- 2 bell peppers, diced
- 2 cups tomatoes, diced
- 1 onion, diced
- 3 cloves garlic, minced
- 2 tablespoons olive oil
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- Optional: 1 cup cooked lentils or chickpeas
- Optional: 1/4 cup pumpkin seeds for garnish
Instructions
- Prep all vegetables in advance and set aside.
- Heat olive oil in a large pot over medium heat.
- Sauté onion and garlic until fragrant.
- Add chopped vegetables and cook for 5 minutes.
- Pour in vegetable broth and bring to a simmer.
- Add quinoa and cook until tender, about 15-20 minutes.
- Season with salt, pepper, and Italian seasoning.
- Optional: Add cooked lentils or chickpeas for extra protein.
- Garnish with pumpkin seeds if desired.
Notes
- Can be made in a slow cooker: cook on low for 4-5 hours or high for 2-3 hours.
- Add quinoa in the last hour if using slow cooker.
- Vegetables can be chopped up to 2 days in advance.
- For picky eaters, puree tomatoes and add 1 tablespoon maple syrup.
- Add hemp seeds or pumpkin seeds for extra protein.
- Prep Time: 20 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop or Slow Cooker
- Cuisine: Vegetarian
Nutrition
- Serving Size: 1.5 cups
- Calories: 250
- Sugar: 4g
- Sodium: 480mg
- Fat: 8g
- Saturated Fat: 1g
- Carbohydrates: 38g
- Fiber: 6g
- Protein: 10g
- Cholesterol: 0mg
Keywords: vegetable quinoa soup, gluten-free soup, vegetarian soup, healthy soup, meal prep soup
