FOOD FRIDAYS: Quinoa Vegetable Soup

If you’re stuck on what to meal prep for lunch, look no further! Try this flavourful and cozy Quinoa Vegetable Soup! This meal is packed with micronutrients and protein, making it an awesome lunch or dinner option. ⁠

The best part about this recipe? It can be made on the stovetop OR in a slow cooker – meaning you don’t have to spend hours meal prepping or fixing up a healthy dinner for the family. A quick sautee of vegetables before throwing everything into a slow cooker makes this hassle-free recipe a no-brainer. ⁠

This Quinoa Vegetable Soup is also extremely versatile, being naturally vegetarian and gluten-free. It can also easily be made vegan and dairy-free by omitting cheese. Have picky eaters or need to use up leftover veggies in the fridge? Swap out the vegetables for whatever you have! Adding a can of chickpeas can bump up the protein even more, or, serve alongside chicken for dinner. ⁠

Leftovers can be kept in the fridge to be enjoyed all week long. ⁠


  • 1 tablespoon avocado oil or olive oil
  • 1 medium yellow onionchopped
  • 4 cloves garlicminced
  • 2 large carrotspeeled and chopped
  • 2 stalks of celerychopped
  • ½ cup mixed mushroomschopped
  • 1 cup quinoauncooked
  • 1 large zucchinichopped
  • 1 cup peeled and chopped sweet potato
  • 4 cups vegetable broth
  • 2 cups water
  • 28 oz can diced tomatoes
  • 1 tablespoon lemon juice
  • 2 teaspoons dried oregano
  • ½ teaspoon dried marjoram
  • ½ teaspoon dried thyme
  • ½ teaspoon ground pepper
  • 1 teaspoon sea saltplus more to taste
  • 2 cups de-stemmed and chopped kale
  • grated Parmigiano-Reggianofor topping (omit if vegan)


  1. Sauté oil over medium heat. Cook onion and garlic until onions are translucent and fragrant. Add in carrots, celery and mushrooms and sauté for 5-10 minutes more.
  2. Add sautéed veggies and all remaining ingredients except the kale and zucchini into the slow cooker. Cook on high for 4 hours or low for 6-8 hours or until quinoa is fully cooked.
  3. Add zucchini and kale about 30 minutes before the soup is finished cooking.
  4. Taste the soup before serving and season with additional salt and pepper if needed. Portion soup into bowls and top with cheese if using.
  5. Let soup cool completely and store in an airtight container in the fridge for 1 week or in the freezer for up to 3 months.
  • Vegetables – Don’t love one of the veggies I’ve included or have another veggie in your fridge that needs to be used up? Feel free to use whatever veggies you have on hand.
  • Potatoes – I used sweet potatoes, but any potatoes will do! You can even swap in butternut squash for the sweet potatoes if you want.
  • More protein – This soup already has 9 grams of protein per serving thanks to the quinoa, but if you’re looking to amp up the protein even more you can add a 15-ounce can of chickpeas or white beans to the soup.
  • Spice – I like to add a little crushed red pepper or cayenne pepper to give the soup a little kick!

Recipe from Eating Bird Food.