Recipe description
October 1, 2026
Blood Sugar Friendly Tempeh Quinoa Soup
A hearty fermented-food soup with plant protein, fiber, and satisfying everyday nourishment.
Blood Sugar Friendly
Fermented Foods
High Fiber
88%
General Gut Health Match
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Overall
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We found the following allergens in the recipe ingredients: soy, tree_nut, milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish
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Takes about 2 minutes.
Why this recipe fits you
- Provides fiber from quinoa, kale, carrots, onion, and garlic.
- Combines fermented tempeh with plant protein and whole-food ingredients.
- Balances slow-digesting carbohydrates with protein, vegetables, and olive oil.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Tempeh
4
slice
Quinoa
2
serving spoon
Oil, olive
1
tablespoon
Onion
1
piece
Garlic
2
clove
Carrot
2
piece
Kale
2
cup
Vegetable broth
4
cup
Soy sauce
1
teaspoon
Ginger
1
teaspoon
Black pepper
0.5
teaspoon
Salt
0.5
teaspoon
Instructions
1
Rinse the quinoa thoroughly under cold water and set aside.
2
Heat the olive oil in a large pot over medium heat. Add the diced onion, minced garlic, and grated ginger, and sauté for 3-4 minutes until fragrant.
3
Add the diced carrot and cook for another 3 minutes, stirring occasionally.
4
Add the vegetable broth and bring the pot to a gentle boil.
5
Stir in the rinsed quinoa and simmer for about 15 minutes until the quinoa is nearly cooked.
6
Cut the tempeh into bite-sized cubes and add to the pot along with the soy sauce. Simmer for 5-7 minutes.
7
Stir in the chopped kale and cook for 2-3 minutes until just wilted and tender.
8
Season with salt and black pepper to taste, adjust the consistency with extra broth if needed, and serve hot.
More Recipes For Your Gut
Nutrition
360 kcal
Calories
19 g
Protein
43 g
Carbohydrates
9 g
Fiber
7 g
Sugar
15 g
Fat
3 g
Saturated fat
1.8 g
Salt
FAQ
How many servings does this tempeh quinoa soup make?
The recipe makes 2 servings.
Is this soup suitable for a plant-based diet?
Yes. It uses tempeh, quinoa, vegetables, and vegetable broth, with no animal ingredients listed.
Why should I rinse the quinoa?
Rinsing removes surface compounds that can make quinoa taste bitter and helps improve its flavor.
Is tempeh gluten-free?
Tempeh is often gluten-free, but check the package. Use gluten-free soy sauce or tamari if needed.
Can this soup support a balanced eating pattern?
It combines plant protein, fiber-rich quinoa, vegetables, and leafy greens. Individual blood glucose responses can vary.
Can I use a different grain instead of quinoa?
Yes, but cooking times and liquid needs may change. Add cooked grains near the end to prevent overcooking.
How should I store leftovers?
Cool the soup promptly, refrigerate it in a covered container, and use it within 2–3 days. Reheat until steaming hot.
Can I freeze this soup?
Yes, although the quinoa and kale may soften after thawing. Freeze cooled portions in airtight containers.
How can I adjust the soup’s consistency?
Add extra vegetable broth if it becomes too thick, especially after refrigeration.
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