Hearty Quinoa Veggie Soup
A cozy, plant-based soup packed with fiber, protein, and micronutrients. Great for digestion, hormone support, and meal prep.
Servings: 4
Prep Time: 10 min
Cook Time: 30–35 min
Total Time: ~40–45 min
Utensils & Equipment Needed:
Large soup pot
Cutting board + knife
Measuring cups + spoons
Wooden spoon or ladle
Ingredients:
1 cup dry quinoa, rinsed
5 medium carrots, chopped
5 celery stalks, chopped
½ white onion, diced
½ block firm tofu, cubed (optional, for protein)
6 cups low-sodium vegetable or chicken broth
1 tbsp olive oil (optional, for sautéing)
1 tsp garlic powder
½ tsp thyme
½ tsp smoked paprika (optional)
Salt + pepper to taste
Optional: squeeze of lemon or splash of apple cider vinegar at the end for brightness
Ingredient Benefits:
Quinoa – complete protein, high in fiber, supports steady blood sugar
Tofu – plant-based protein, calcium, and iron
Celery + onion – anti-inflammatory and gut-soothing
Carrots – beta carotene + fiber = hormone support
Broth – warm, mineral-rich base for hydration + digestion
Instructions:
Sauté the aromatics:
In a large pot, heat olive oil over medium. Add onions, carrots, and celery. Cook for 5–6 minutes until softened.Add seasonings + quinoa:
Stir in garlic powder, thyme, paprika, and rinsed quinoa. Toast for 1 minute to bring out flavor.Add broth and tofu:
Pour in the broth and add tofu cubes. Bring to a boil, then reduce to a simmer.Simmer:
Cover and simmer on low for 20–25 minutes, until quinoa is cooked and veggies are tender.Taste + finish:
Adjust salt and pepper. Optional: add a squeeze of lemon juice or splash of ACV at the end to brighten the flavor.
Serving Suggestions:
Top with hemp seeds, fresh herbs, or nutritional yeast
Serve with a slice of whole grain bread or alongside crispy arrowroot tofu bites
Stores well in the fridge for 4–5 days or freeze for up to a month
Macros (per serving, without oil):
Calories ~230 | Protein ~10g | Carbs ~32g | Fat ~5g | Fiber ~6g