Mediterranean Quinoa and Vegetable Soup

By AislePrompt Test Kitchen · Reviewed by AislePrompt Editorial · Published 2026-03-26 · Updated 2026-03-26

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

Instructions

1. 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.
2. 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.
3. 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.
4. 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.