Mediterranean Quinoa and Vegetable Soup
A hearty soup with quinoa, roasted tomatoes, carrots, celery, and chickpeas, flavored with oregano, lemon, and olive oil. This mediterranean-inspired soups (vegetarian) ready in about 55 minutes pairs (rinsed) quinoa, (canned, drained) chickpeas, (roasted, peeled) tomatoes for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 210 calories and feeds 6, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.
Ingredients
- 1 cup (rinsed) quinoa
- 1 1/2 cups (canned, drained) chickpeas
- 4 (roasted, peeled) tomatoes
- 2 (diced) carrots
- 2 stalks (diced) celery
- 1 (diced) onion
- 3 cloves (minced) garlic
- 1 tsp oregano
- 2 tbsp lemon juice
- 2 tbsp olive oil
- 1 1/2 tsp salt
- 1/2 tsp black pepper
Equipment for this recipe
Top-rated tools to make this recipe successfully.
Instructions
- Step 1: Preheat oven to 400°F (200°C). Toss 4 tomatoes with 1 tbsp olive oil, 1/2 tsp salt, and 1/4 tsp black pepper. Roast for 25-30 minutes until charred and softened.
- Step 2: In a large pot, heat 1 tbsp olive oil over medium heat. Add 1 diced onion and 2 diced carrots, 2 diced celery stalks. Cook for 5 minutes until softened. Add 3 minced garlic cloves and cook for 30 seconds until fragrant.
- Step 3: Stir in 1 cup rinsed quinoa, 1 1/2 cups drained chickpeas, 1 tsp oregano, and 1/2 tsp salt. Add 6 cups water and bring to a boil. Reduce heat, cover, and simmer for 15 minutes.
- Step 4: Add the roasted tomatoes and their juices. Cook for 10 minutes until the quinoa is tender. Stir in 2 tbsp lemon juice and adjust seasoning with additional salt and pepper. Serve hot.
Frequently asked questions
How long does Mediterranean Quinoa and Vegetable Soup take to make?
Total time is about 55 minutes (15 min prep + 40 min cook). Most home cooks find this fits comfortably into a weeknight; double the batch on Sunday for two dinners.
How do I store leftover Mediterranean Quinoa and Vegetable Soup?
Cool to room temperature within 2 hours, then store in an airtight container in the fridge for up to 4 days. Reheat covered in a 350°F oven for 10-12 minutes, or microwave at 70% power in 60-second bursts to keep (rinsed) quinoa from drying out.
Can I substitute ingredients in Mediterranean Quinoa and Vegetable Soup?
Yes — most ingredients in this recipe have flexible swaps. For oil, use any neutral high-smoke-point oil (avocado, grapeseed, refined coconut). For aromatics, dried herbs at ⅓ the volume of fresh work in a pinch. The full ingredient list is shoppable on Instacart so you can see substitutes in real time.
How do I scale Mediterranean Quinoa and Vegetable Soup for a different number of people?
The recipe is written for 6 servings. Multiply each ingredient by (your serving target / 6). Cook time stays roughly the same up to 2x; for 3-4x batches, switch from a skillet to a sheet pan or stockpot so the food isn't crowded — overcrowding steams instead of browns.
Is Mediterranean Quinoa and Vegetable Soup vegetarian?
Yes — this recipe is tagged vegetarian based on its ingredient list. Always cross-check labels for packaged ingredients (sauces, broths, condiments) since formulations vary by brand.
What others are saying
- ★★★★☆
My family liked it. I personally would prefer more depth of flavor.
- ★★★★☆
Really good but took about 10 minutes longer than stated.
- ★★★☆☆
Okay for a quick meal. I've had better soups dishes though.
