Go Back Email Link
–+ servings
Print Recipe
5 from 1 vote

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.
Servings: 4
Calories: 197kcal
Prep Time10 minutes
Cook Time15 minutes
Total Time25 minutes

Ingredients

  • 1 tbsp olive oil
  • 1 small onion diced
  • 1 tsp garlic minced
  • ¼ cup quinoa rinsed
  • 14 oz tomatoes diced, canned (no-salt-added)
  • 4 cups vegetable broth low-sodium, or water
  • ½ cup 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
  • 1 tsp Italian seasoning dried
  • ½ tsp cumin ground
  • ½ tsp pepper
  • ⅛ tsp salt

Equipment

  • Large pot

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!

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.

Nutrition

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.