Quinoa and Spinach Soup


This satisfying soup gets its thick texture from quinoa, a gluten-free whole grain. Feel free to throw in 2 cups of your favorite frozen vegetables to add flavor and nutrients.

  • servingServings


  • 1 medium red onion, diced (1¼ cups)
  • 3 cups low-sodium vegetable broth
  • ¾ cup quinoa, rinsed
  • 1 14.5-oz. can diced tomatoes with basil, garlic, and oregano
  • 10 oz. spinach leaves


1. Coat large saucepan with cooking spray, and heat over medium heat. Add onion, and sauté 5 minutes, or until soft. Stir in broth and 4 cups water, and bring to a boil. Add quinoa, and reduce heat to medium-low. Cover, and simmer 15 minutes.

2. Stir in tomatoes and spinach leaves. Simmer 5 minutes, uncovered, or until spinach and quinoa are tender. Season with salt and pepper, if desired, and serve immediately.

Nutrition Information

  • Serving Size: Serves 6
  • Calories: 138
  • Carbohydrate Content: 26 g
  • Fat Content: 1 g
  • Fiber Content: 4 g
  • Protein Content: 6 g
  • Sodium Content: 591 mg
  • Sugar Content: 7 g