Vegetable Quinoa Soup (Vegan, High-Protein)

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This one-pot vegetable quinoa soup is loaded with carrots, celery, zucchini, chickpeas, and baby spinach in a herb-infused tomato broth. Healthy, vegan, vegetarian, high-protein, dairy-free, gluten-free.

Why Everyone Is Adding Quinoa to Their Vegetable Soup (And You Should Too)

Sometimes we all want something wholesome and meatless, like my lentil soup or minestrone - a meal that feels light but still filling and satisfying. This quinoa vegetable soup is packed with plant-based protein from quinoa and chickpeas, so it keeps you full while remaining completely vegetarian and vegan. It's also one-pot and is done in less than an hour (most of it is hands-off time).

Why You'll Love It

• Healthy ingredients: I'm genuinely excited about this one because it's loaded with simple, nutrient-dense ingredients - quinoa, chickpeas, spinach, zucchini, tomatoes, and carrots.
• Not only is this quinoa soup a nutritional powerhouse, it's also incredibly flavorful. I sauté the mirepoix (onions, carrots, and celery) to create a classic flavor base, then add garlic, tomato paste, and fresh herbs like thyme, rosemary, and parsley so everything simmers into a rich, well-balanced tomato broth.
• This soup is very flexible and forgiving. You can use whatever beans you have on hand, swap quinoa for farro or orzo, and throw in any vegetables that need to be used up.

Ingredients and Substitutions

• Quinoa: Quinoa is the star of this recipe! I used white quinoa in the recipe photos, but you could use any color you like. Make sure to rinse the quinoa before adding it to the soup.
• Vegetables: I like a mix of onion, carrots, celery, garlic, zucchini, and baby spinach in this quinoa soup. Other veggies that would work well are yellow squash, sweet potato, parsnip, baby kale, and mushrooms.
• Beans: Chickpeas are my go-to for adding extra protein to this soup. You could swap the chickpeas for any white bean, such as navy beans or cannellini beans.
• Tomatoes: A mix of tomato paste and canned diced tomatoes help fortify the broth.
• Broth: To keep this recipe vegetarian and vegan, I use vegetable broth. If you do not need it to be strictly vegetarian or vegan, you could use chicken broth or stock.
• Herbs: I like to use bay leaf, thyme, and rosemary in the soup and finish with fresh parsley before serving.
• Other ingredients: olive oil, salt, and black pepper.

How to Make Vegetable Quinoa Soup (Step-by-Step Photos)

This is a recipe overview. Scroll down to find the complete instructions + ingredient amounts in the recipe card below.

• Cook the veggies: Sauté the mirepoix (onions, carrots, and celery), then add the garlic and zucchini.

• Simmer: Add the quinoa, tomato paste, and seasoning, stirring to combine before adding the tomatoes, broth, and herbs. Simmer until the quinoa is cooked and the veggies are tender.

• Add the chickpeas and spinach: Once the spinach has wilted, taste for seasoning and serve with a sprinkle of chopped parsley.

Storage and Make-Ahead Tips

• Fridge: Store leftovers of this vegetable quinoa soup in an airtight container in the refrigerator for up to 3 days.
• Meal prep: If you are meal prepping and want to make this soup in advance, I recommend omitting the spinach. When you are ready to eat, reheat the soup on the stove, add the spinach, and let it gently wilt as the soup heats.

Serving Suggestions

• Bread: This vegetable quinoa soup makes a delicious meal on its own, especially when paired with crusty bread or garlic butter dinner rolls.
• Sandwich: You could also pair it with a meatless pear and brie grilled cheese sandwich or even a mortadella sandwich.
• For an extra helping of veggies, serve it alongside one of my favorite salad recipes, such as sweet potato and kale salad or my favorite Greek salad.

More Vegan Soups

• Lentil Soup
• Vegetable Barley Soup
• Tomato Coconut Soup

More Vegetarian Soups

• Minestrone Soup
• Hungarian Mushroom Soup
• Creamy Shiitake Mushroom Soup
• Carrot and Lentil Soup with Toasted Almonds