Go Back Email Link
–+ servings
Close-up of quinoa vegetable soup showing tender quinoa, lentils, and wilted spinach in broth.

Easy Quinoa Vegetable Soup (Healthy One-Pot Dinner)

Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 people
Author: Nico Pallotta

  • 2 tablespoons extra virgin olive oil
  • 1 large onion chopped
  • 2 carrots sliced into discs
  • 1 stalk celery chopped
  • 4 cloves garlic grated or pressed
  • 1½ teaspoons ground cumin or smoked paprika
  • 4 cups (1 L) vegetable broth or chicken broth - low sodium, add more as needed
  • 1 cup (180 g) uncooked quinoa rinsed well
  • 2 cans diced tomatoes 15 oz / 400 g each can
  • 2 cans lentils rinsed - 15 oz / 400 g each can or 3 cups / 460 g cooked green or brown lentils
  • 1½ teaspoons dried oregano or thyme
  • 1 teaspoon salt or more to taste + black pepper
  • 4 ounces (100 g) spinach about 4 cups - or other leafy greens
  • 1 lemon the juice

  • Cook the veggies: Heat 2 tablespoons extra virgin olive oil oil in a large pot over medium heat. Add 1 large onion, 2 carrots, and 1 stalk celery. Cook for 5 to 8 minutes, stirring often, until the onion looks soft and clear.
    Add 4 cloves garlic (pressed) and 1½ teaspoons ground cumin and cook for 1 more minute, just until it smells good.
    Step 1 Steaming pot with onion, carrot, and celery softening gently in olive oil.
  • Add everything else: Pour in 4 cups vegetable broth. Add the 2 cans diced tomatoes, 1 cup uncooked quinoa (rinsed), 2 cans lentils (rinsed), 1½ teaspoons dried oregano, 1 teaspoon salt, and pepper.
    Stir well. Bring it to a gentle boil, then turn the heat down to low. Let it simmer for 20-25 minutes or until the quinoa is cooked, stirring once or twice so nothing sticks.
    Step 2 Quinoa, lentils, tomatoes, and broth simmering together in a large pot.
  • Add the greens: Turn the heat off, then stir in 4 ounces spinach and the juice of 1 lemon. Let spinach wilt.
    Step 3 Fresh spinach added to the soup, just beginning to wilt into the broth.
  • Taste and serve: Taste the soup and add more salt if needed. If it’s too thick, stir in a little more broth or water. Serve hot. Top with a drizzle of olive oil, lemon juice, and crumbled feta if you like.
    Step 4 Finished soup ladled into a bowl and topped with a squeeze of lemon.
Substitutions
  • Quinoa → Millet, white rice, brown rice, or orzo (if using cooked quinoa, add it at the end just to warm through)
  • Canned lentils → White beans, cannellini beans, or chickpeas (dried lentils work but need about 40 minutes and extra broth - use 1 cup green or brown dried lentils)
  • Extra virgin olive oil –> Avocado oil or light olive oil
  • Onion –> Yellow onion, white onion, or shallots
  • Carrots –> Parsnips, sweet potato cubes, or butternut squash
  • Celery –> Leeks or fennel
  • Garlic –> Garlic powder (in a pinch)
  • Ground cumin –> Ground coriander or smoked paprika
  • Vegetable broth –> Water + bay leaf
  • Canned diced tomatoes –> Crushed tomatoes or fresh chopped tomatoes
  • Dried oregano –> Thyme or Italian seasoning
  • Leafy greens (spinach) –> Kale, chard, or frozen greens
 
Tips
  • Build the base – Sauté veggies until soft and fragrant.
  • Bloom the spices – Add garlic and cumin briefly for max flavor.
  • Simmer gently – Let everything cook low and slow.
  • Stir once or twice – Prevent sticking, especially the quinoa.
  • Add greens last – Spinach is quick; kale needs more time.
  • Adjust & finish – Thin if needed, then brighten with lemon or crumbled feta as you prefer.
  • Let the soup cool completely, then store it in an airtight container in the fridge for up to 4 days or freeze it for up to 3 months.
QR Code linking back to recipe