Recipe description
June 19, 2026
Vegetable soup with quinoa
Warm, fiber-rich soup with quinoa to support gentle digestion.
92%
General Gut Health Match
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We found the following allergens in the recipe ingredients: milk, peanut, celery, mustard, sesame, sulfites, lupin, shellfish, tree_nut
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from quinoa and a variety of vegetables.
- Colorful plant foods provide diverse polyphenols and nutrients.
- Balanced with plant-based protein and wholesome carbohydrates.
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
Quinoa
3
serving spoon
Vegetable broth
6
cup
Onion
1
piece
Garlic
2
piece
Carrot
2
piece
Celery
2
piece
Zucchini
1
piece
Tomato
2
piece
Spinach
4
tablespoon
Oil, olive
2
tablespoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Parsley
2
tablespoon
Bay leaf
1
piece
Instructions
1
Rinse the quinoa under cold water and set aside.
2
In a large pot, heat the olive oil over medium heat.
3
Add the chopped onion, carrot, and celery, and sauté until they are softened.
4
Stir in the minced garlic and cook for an additional minute.
5
Add the vegetable broth and bring to a boil.
6
Add the rinsed quinoa, salt, and pepper, reduce the heat, and simmer for about 15 minutes.
7
In the last five minutes, stir in the spinach until wilted.
8
Adjust seasoning as needed and serve warm.
More Recipes For Your Gut
Nutrition
320 kcal
Calories
12 g
Protein
54 g
Carbohydrates
9 g
Fiber
8 g
Sugar
7 g
Fat
0.8 g
Saturated fat
0.8 g
Salt
FAQ
Is this soup suitable for vegans or vegetarians?
Yes—it's plant-based and dairy-free; vegan if you omit any animal-derived ingredients.
How long does it take to prepare and cook?
About 30–40 minutes in total.
Can I customize the vegetables?
Yes—use whatever seasonal vegetables you have on hand.
Is it gluten-free?
Quinoa is naturally gluten-free, but watch for cross-contact and broth ingredients.
How can I make it lower in sodium?
Use low-sodium broth and limit added salt; season with herbs and spices.
Can I freeze or meal-prep this soup?
Yes. It freezes well and reheats nicely; store in the fridge for up to 3–4 days.
Does it provide protein?
Quinoa adds plant-based protein along with the vegetables.
Are there common allergens in this recipe?
The recipe avoids major allergens, but check ingredient labels and watch for cross-contamination if needed.
How can I adjust the texture?
For a thicker soup, simmer longer or mash some vegetables; skip blending for a chunky texture.
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