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overhead view of quinoa vegetable soup with sweet potatoes in bowl with spoon.

Quinoa Vegetable Soup

  • Author: Lexi
  • Total Time: 40 minutes
  • Yield: 4 servings 1x
  • Diet: Vegan


This hearty quinoa vegetable soup is a delicious, easy vegan dinner that's ready in less than 30 minutes. Perfect for meal prep! 


  • 2 tbsp olive oil
  • 1 yellow onion, diced
  • 3 cloves garlic, minced
  • 2 cups sweet potato, diced into 1/2 inch cubes (peeled or unpeeled)
  • 5-6 cups vegetable broth*
  • 14 oz fire roasted tomatoes (no salt added)
  • 1/2 cup Bob’s Red Mill Organic Quinoa
  • 1 tsp Italian seasoning blend
  • ¾ tsp fine kosher salt
  • 4 cups spinach
  • 1/4 cup fresh parsley, chopped
  • Ground black pepper to taste
  • Juice from 1/2 of a lemon


  1. Heat oil in a soup pot over medium heat.
  2. Add onion and sauté for 5-6 minutes, until softened. Add garlic and sauté for additional 2-3 minutes, stirring to prevent burning.
  3. Add sweet potato and cook for 3-4 minutes. 
  4. Add vegetable broth, fire roasted tomatoes, quinoa, Italian seasoning and salt. Stir well and bring to a boil. Cover and reduce heat to medium low. Simmer for 15 minutes, until the quinoa is cooked and the sweet potatoes are tender.
  5. Stir in the spinach, parsley, black pepper and lemon juice. Cook until spinach is wilted. Enjoy hot!


*We suggest starting with 5 cups and adding an additional cup at the end if needed. 

Storage: let soup cool at room temperature, then transfer to an airtight container and refrigerate for up to 5 days. You may need to add a bit of extra broth when reheating. 

Freezer: Freeze in an airtight container for up to 6 months. Let defrost in the refrigerator overnight, then reheat in a pot over medium-low, stirring often, until completely warmed. You may need to add a bit of extra broth or water when reheating. 

  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Category: Dinner
  • Method: Stovetop
  • Cuisine: American


  • Serving Size: 1 Bowl
  • Calories: 294
  • Sugar: 12.8 g
  • Sodium: 1437.5 mg
  • Fat: 8.6 g
  • Saturated Fat: 1.2 g
  • Trans Fat: 0 g
  • Carbohydrates: 48.7 g
  • Fiber: 8.5 g
  • Protein: 5.8 g
  • Cholesterol: 0 mg

Keywords: quinoa vegetable soup