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healthy quinoa vegetable soup

Healthy Quinoa Vegetable Soup

Maggie Michalczyk, RDN
This quinoa soup is easy to make, is packed with nutrition and delicious. You can make it ahead and freeze it too!
Prep Time 10 mins
Cook Time 40 mins
Servings 4 -5 servings


  • 2 tbsp. olive oil
  • 1 yellow onion diced
  • 1 carrots chopped
  • 2 celery stalks thinly sliced
  • 4 cloves garlic minced
  • 1 large sweet potato peeled and chopped
  • 2 bay leaves
  • 5 cups low-sodium vegetable broth
  • 1 can chickpeas rinsed and drained
  • 1 cup quinoa
  • 2 teaspoons minced fresh thyme
  • 1 1/2 cups chopped lacinato kale ribs and stems removed
  • Salt and black pepper to taste


  • Heat olive oil in a large stockpot over medium heat.
  • Add onion, carrot, and celery and cook until onions are translucent, about 5 minutes. Add the garlic, sweet potato, and bay leaves. Cook until vegetables are tender, about 10 minutes, stirring occasionally.
  • Add the vegetable broth, tomatoes, and chickpeas. Stir in the quinoa and season with fresh thyme. Cook for 15 minutes or until quinoa is soft. You may need to add up to 1 cup of extra broth as the quinoa will absorb a lot of it while cooking.
  • Stir in the kale and cook for an additional 5 minutes, until it's slightly wilted.
  • Season with salt and black pepper, to taste. Serve and enjoy!


This soup freezes well. To freeze, cool completely and pour into a freezer container. When ready to eat, defrost and reheat on the stove or in the microwave.