Healthy Vegetable Soup Recipe w/ Quinoa & Beans

Want a healthy vegetable soup recipe that's also filling and tastes great? Made with quinoa & beans, my version is delicious & satisfying.

I've got the best hearty vegetable soup recipe for you! Packed with veggies and plant-based protein, this soup is perfect for a healthy family dinner. Serve with some crusty bread or a simple green salad and dinner is done.

Another thing I love about this healthy vegetable soup recipe? It's incredibly flexible! Check out my tips and variations below but also feel free to play around and have fun with this one. Use your favorite kind of beans. Use the veggies you have in your fridge. Experiment with different grains in place of quinoa. Make it your own.

To make the quinoa vegetable soup, you'll start by mincing 2 cloves of garlic. You'll then chop an onion, 2 zucchini and 3 carrots. Next, sauté the onion and carrots in some olive oil before adding the zucchini, garlic and herbs and spices. You'll then add diced tomatoes, broth, beans, quinoa and cabbage. Finally, bring the soup to a simmer and cook for about 25 minutes. That's all there is to it!

If you're a meal prepper like I am, this soup is perfect for meal prep. Make sure to scroll below the recipe for tips on how to meal prep this soup. I hope you love it!

 

Healthy Vegetable Soup Recipe Tips & Variations

This healthy vegetable soup is quite simple and flexible. Here are a few tips to help you get the best vegetable bean soup ever, as well as some ideas on how to vary the soup for your preferences.

• Use a quality broth. I'm a huge fan of homemade broth and, I promise, it's so easy! If that's not your thing though, definitely look for the highest quality broth you can find as the it will really impact the flavor of the soup.
• Taste for seasoning. Both ingredients and tastes vary so make sure to taste the soup as you go and adjust seasoning to suit your preferences. For example, some broths will have a lot more salt than others, so you may need to adjust the amount of salt you add.
• Mix up the veggies! This is where you can really make it your own. Feel free to add celery, chopped green beans, bell peppers, diced sweet potatoes, etc. This is a great way to use up any lingering veggies in your fridge!
• Add additional protein. This soup is quite hearty on its own and the combination of beans and quinoa makes an excellent source of protein. That said, I know some of you prefer meals that include an animal protein. You could easily add some cooked, shredded chicken to this soup. Or, sauté some ground beef or ground turkey at the beginning of making the soup before adding the veggies.
• Sprinkle on some fresh parmesan, add a squeeze of lemon juice, or add a dollop of pesto at the end. All of these options give an extra boost of flavor, really taking this soup to the next level.

Can you meal prep this quinoa vegetable soup?

Yes! We specifically designed this quinoa vegetable soup for meal prep. To prep ahead, start by mincing the garlic and chopping the onion, zucchini and carrots. If you do even these small steps, the soup will come together much more quickly on a weeknight!

If you'd like, you can actually go ahead and make the whole soup ahead of time and simply reheat on “dish day” when you're ready to serve. This is actually what we recommend on our meal plans. Most soups, including this one, actually taste better leftover so why not make your weeknight dinner routine easier?

Nutrition – What makes this a healthy vegetable soup recipe?

Soup is an excellent way to pack in a ton of nutrients and this healthy vegetable soup recipe is no exception! Here are a few of the nutritional highlights:

Garlic (Beneficial Sulfur Compounds, Manganese, Vitamin B6, Vitamin C, Selenium)

Garlic has been used in homeopathic remedies for thousands of years and is thought to reduce the risk of heart disease, high cholesterol and some types of cancer. Eating garlic may also help prevent colds and other minor illnesses.

Scientists believe these substantial health benefits may stem primarily from garlic's sulfur compounds such as allicin, diallyl disulfide and sallyl cysteine.

Onion (Vitamin B6, Vitamin C, Antioxidants, Folate, Potassium)

Did you know that the humble onion is actually packed with antioxidants? Antioxidants help protect you from free radicals that cause things like cancer and heart disease. Onions also have beneficial sulfides and polysulfides which may help protect against cancer.

Carrots (Vitamin A, Vitamin K1, Potassium, Vitamin B6, Antioxidants)

Both budget and kid-friendly, carrots are full of fiber and vitamins. Carrots also contain carotenoids, an antioxidant. As a result, they’re great for eye health, lowering cholesterol, and reducing cancer risk. Both cooking carrots and eating them alongside a source of fat can help your body absorb more of the carrots' beta carotene. Beta carotene can then be converted into vitamin A.

Zucchini (Vitamin A, Manganese, Vitamin C, Potassium, Magnesium, Vitamin K, Folate)

Zucchini is rich in many vitamins, but is especially high in vitamin A, which supports vision and immune function. In addition, the zucchini skin is high in antioxidants. Super low in carbs, zucchini is also a great choice for those following a Keto or low carb diet.

Tomatoes (Vitamin C, Potassium, Vitamin K, Folate, Lycopene)

Tomatoes are an excellent source of the antioxidant, lycopene. Lycopene is believed to be the reason that tomatoes are linked to lower rates of certain types of cancers. Eating tomatoes along with a source of fat significantly increases how much lycopene your body absorbs.

White Beans (Folate, Copper, Iron, Magnesium, Vitamin B6)

Full of fiber and protein, white beans are also high in folate, copper, iron, magnesium and vitamin B6.

Kidney Beans (Folate, Iron, Copper, Potassium)

Kidney Beans offer complex carbohydrates, protein, plant compounds and many vitamins and minerals. Some studies show that beans may aid in weight loss. They may also help stabilize blood sugar and prevent colon cancer. Raw kidney beans are toxic so make sure to fully cook!

Quinoa (Iron, Essential Amino Acids, Folate)

One cup of cooked quinoa has 8 grams of protein (including all 9 essential amino acids) and 15% daily value of iron, making it an excellent choice, especially for vegetarians. Quinoa is also high in manganese, magnesium, phosphorous and folate.

Cabbage (Vitamin K, Vitamin C, Folate, Manganese, Vitamin B6, Potassium)

Cabbage contains a particularly high amount of Vitamin K. It's also a great source of Vitamin C and folate. Like other cruciferous vegetables, cabbage is good for reducing inflammation. It's high fiber content also supports healthy digestion.

FAQ – Everything You Want to Know About Healthy Vegetable Soup

What are the healthiest vegetables to put in soup?

Carrots, onion, celery, sweet potatoes, tomatoes, zucchini, green beans and greens like spinach and kale are all excellent healthy vegetables to add to soup. Mushrooms, bell pepper and broccoli also work well. Basically, almost any vegetable you enjoy cooked will work well in soup so use what you have and get creative!

Is homemade vegetable soup healthy?

Yes! Homemade vegetable soup is incredibly healthy. Look for things like BPA-free canned beans (or homemade beans) and low sodium broth to maximize nutrition.

How can I give my vegetable soup more flavor?

Using homemade broth goes a long way toward giving your soup more flavor. You can also add a squeeze of lemon juice, a splash of vinegar, fresh herbs, a sprinkle of parmesan or a dollop of pesto to add more flavor.

I want more hearty vegetable soup recipes!

You are in luck! I love soup and have developed quite a few hearty vegetable soup recipes over the years. Here are a few of my favorites: