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Tomato Quinoa Soup Recipe

A vibrant, hearty vegan tomato quinoa soup with warm spices, rich flavor, and nourishing textures that make healthy eating feel effortless.
Print Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Servings: 4 servings
Calories: 205
Ingredients Method Notes

Ingredients
  

  • 1 cup quinoa rinsed
  • 2 cups tomatoes chopped
  • 1 medium onion chopped
  • 1 tablespoon garlic minced
  • 1 tablespoon olive oil
  • 3 cups vegetable broth
  • 1 cup tomato puree
  • 1 teaspoon cumin
  • ½ teaspoon smoked paprika
  • 1 teaspoon pepper
  • 1 teaspoon salt
  • 1 tablespoon lemon juice
  • 1 tablespoon chopped basil or coriander

Method
 

  1. Heat olive oil in a pot and sauté onion for 2 minutes.
  2. Add garlic and cook for 30 seconds.
  3. Mix cumin, paprika, pepper, and salt.
  4. Add tomatoes and cook for 3 minutes.
  5. Add quinoa and stir for 1 minute.
  6. Pour in vegetable broth and tomato puree.
  7. Bring to a boil, then simmer 20 minutes.
  8. Finish with lemon juice and fresh herbs.

Notes

Nutritional Values (Per Serving)

  • Calories: 205
  • Total Fat: 4g
  • Saturated Fat: 0.6g
  • Carbohydrates: 32g
  • Fiber: 4g
  • Protein: 8g

Vitamins & Minerals (Per Serving)

  • Vitamin A: 22%
  • Vitamin C: 29%
  • Iron: 16%
  • Folate: 15%
  • Magnesium: 12%

Additional Notes / Tips

  • Add chili flakes for extra fire.
  • Use roasted tomatoes for deeper flavor.
  • Add spinach for extra greens.
  • Serve with toasted bread for a complete meal.