One-Pot Vegetable Soup with Green Beans & Quinoa
This quick and easy vegetable soup is packed with fiber, protein from quinoa and chickpeas, and a variety of canned vegetables, making it a great choice for a balanced and diabetes-friendly meal.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- Heart-Healthy
- Plant-Based
- Vegan
- Vegetarian
Why Diabetes Friendly?
- High Fibre: This soup includes fibre-rich ingredients such as quinoa, chickpeas, and various vegetables, which help regulate blood sugar levels by slowing down glucose absorption.
- Low Sodium: Using low-sodium broth and no-salt-added canned tomatoes makes it heart-healthy and suitable for those managing diabetes and blood pressure.
- Balanced Protein: The inclusion of quinoa and chickpeas offers plant-based protein without spiking blood sugar, keeping the meal filling and steadying insulin response.
- Complex Carbohydrates: Quinoa and chickpeas provide slow-digesting carbohydrates, which prevent rapid spikes in blood sugar.
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Equipment
- Large pot
Ingredients
- olive oil 1 tbsp
- onion (diced) 1 small
- garlic (minced) 1 tsp
- quinoa (rinsed) ¼ cup
- tomatoes (diced, canned (no-salt-added)) 14 oz
- vegetable broth (low-sodium, or water) 4 cups
- corn (canned, drained and rinsed) ½ cup
- green beans (canned, drained and rinsed) ½ cup
- chickpeas (canned, drained and rinsed) ½ cup
- carrot (canned, sliced, drained and rinsed) ½ cup
- potato (canned, diced, drained and rinsed) ½ cup
- Italian seasoning (dried) 1 tsp
- cumin (ground ) ½ tsp
- pepper ½ tsp
- salt ⅛ tsp
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Cooking Tips
- Rinsing Canned Vegetables: Always rinse canned vegetables to reduce sodium content and improve the soup’s overall heart-health benefits.
- Fresh Ingredients: You can substitute canned vegetables with fresh or frozen ones for a fresher flavour and even lower sodium.
- Add Greens: Consider adding leafy greens like spinach or kale toward the end of cooking for added nutrients and fibre.
- Bulk Up with More Veggies: If you want a heartier soup, add zucchini, bell peppers, or mushrooms for added volume and flavour.
- Spice Variations: Feel free to experiment with spices like smoked paprika or turmeric to enhance the flavour profile without adding extra salt.
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Instructions
- In a large pot, heat olive oil over medium heat. Sauté onion and garlic until fragrant, about 5 minutes.1 tbsp olive oil, 1 small onion, 1 tsp garlic
- Add the quinoa, diced tomatoes, and vegetable broth or water to the pot. Bring to a boil, then reduce heat and let simmer for about 10 minutes.¼ cup quinoa, 14 oz tomatoes, 4 cups vegetable broth
- Add the canned corn, green beans, chickpeas, sliced carrots, and diced potatoes to the pot.½ cup corn, ½ cup green beans, ½ cup chickpeas, ½ cup carrot, ½ cup potato
- Stir in the Italian seasoning, cumin (if using), black pepper, and salt (if desired).1 tsp Italian seasoning, ½ tsp cumin, ½ tsp pepper, ⅛ tsp salt
- Continue to simmer for another 5 minutes, stirring occasionally, until the quinoa is cooked and the vegetables are heated through.
- Once done, ladle the hot soup into bowls and enjoy!
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FAQ
Can I freeze this soup?
Yes, this vegetable soup freezes well. Store in airtight containers and it will last up to 3 months in the freezer.Can I use fresh vegetables instead of canned?
Absolutely! Fresh vegetables can replace canned ones. Just adjust the cooking time, as fresh veggies may take slightly longer to soften.Is quinoa necessary?
Quinoa is a good source of protein and fibre, but you can replace it with other grains like brown rice or barley if preferred.Can I make this in a slow cooker?
Yes, simply add all ingredients to the slow cooker and cook on low for 4–6 hours or high for 2–3 hours.How can I reduce the carbohydrate content?
Skip the potatoes if you’re looking to lower the carbs, or use cauliflower instead for a low-carb option.
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Nutrition
Per serving
Calories: 197kcal
Carbohydrates: 32.9g
Fiber: 7g
Sugar: 7.7g
Fat: 5.4g
Saturated Fat: 0.7g
Trans Fat:
Protein: 7.1g
Nutrition Facts
One-Pot Vegetable Soup with Green Beans & Quinoa
Serving Size
1.5 cup
Amount per Serving
Calories
197
% Daily Value*
Fat
5.4
g
8
%
Saturated Fat
0.7
g
4
%
Sodium
94.7
mg
4
%
Potassium
630
mg
18
%
Carbohydrates
32.9
g
11
%
Fiber
7
g
29
%
Sugar
7.7
g
9
%
Protein
7.1
g
14
%
Vitamin C
24.3
mg
29
%
Calcium
55.9
mg
6
%
Iron
2.3
mg
13
%
Magnesium
62.7
mg
16
%
Zinc
1.1
mg
7
%
* Percent Daily Values are based on a 2000 calorie diet.
Fast and easy to make. Has a great taste!