Organic Veggie Soup using Quinoa - one of my kids favorites!

High Protein Organic Quinoa Vegetable Soup

I haven’t yet blogged about my new fitness journey… its kicked off into high gear this week but weeks leading up to it I was preparing myself mentally and physically. With this new routine I am going to do some heavy lifting in hopes to tone up some. I don’t really have much “weight” to loose, but I feel weak and inactive… a bit bluesy and I know fitness will help with that in many ways.

With the lifting I am realizing my need for higher protein meals… I am cutting calories in order to loose a few stubborn baby pounds as well though, so I can’t just eat anything I want either. So its been a trial and error journey with recipes trying to get my protein in.

I am funny about textures. I hate most typical high protein snacks and foods… including peanut butter, red meat, shakes, that sorta stuff… so I am being forced to get creative.

Today I made up a Quinoa Vegetable Soup! I saw the recipe on Pinterest and knew I wanted to try it. While making it up though I did make some changes to it in order to get even more protein into the meal… I also found the original recipe was a bit “thin” and not “thick enough” in soupy-texture… so I thickened it up some too. Any who, below is the recipe! My entire family ate it. In fact my husband as he ate it said “this is a keeper!” he had it for lunch and packed up another bowl to eat at dinner tonight at work. So for him to do that, is evidence of its yummy taste and fill, because he hates soup normally :)

A very simple to make veggie soup that is high in protein. Great for those who need extra protein but are tired of protein bars. My kids love it too!2
Here goes…

High Protein Organic Quinoa Vegetable Soup


  • 1 Tablespoon extra virgin olive oil (or oil of choice)
  • 1 medium onion, finely chopped
  • 2 clove garlic, minced
  • 3 plum sized tomatoes, chopped
  • 1 red bell pepper, chopped
  • 1-2 cups organic quinoa cooked
  • 1 package frozen mixed veggies of choice
  • 8 ounces of pre-cooked turkey breast, chopped (shredded) **optional**
  • 4 cups Vegetable Broth (or beef broth)
  • 1 teaspoon real salt or to taste (add more if you want)
  • 1 can of tomatoe paste (I forget the ounces but its a tiny can)
  • 1 tablespoon parsley (or you can do 2 tbs fresh parsley - I had none on hand so spices worked for me)


  1. In a large sauce pot, heat oil over medium heat until it is hot. Add in your onion and garlic, cooking it until golden brown (roughly 5 minutes or so). Stir in tomatoes, bell pepper, quinoa, corn, pre-cooked turkey breast, tomato paste, broth, 1 cup of water, salt and parsley.
  2. Reduce the heat to medium/low, cover it for about 20 minutes (you can let it cook longer as long as it covered), and enjoy!
  3. (For the Turkey I added in btw... I picked up some thinly sliced turkey breast fillets. You could use chicken or any meat of choice honestly. I seasoned them with pepper, salt and garlic powder... fried them with a little oil on an iron skillet and that was it. We ate these for lunch the day prior... I had just at 8 ounces leftover today, so I just got some kitchen sheers and shredded the already cooked fillets. You could easily substitute this with ground turkey or beef as well. I prefer the texture of a shredded type meat over ground meat any day though...)

Nutritional Info (this isn’t exact but I believe it is pretty close):

The Original recipe said 1 cup was 110 calories. I added in twice as much quinoa though and 8 ounces of Turkey. The Turkey was around 120 calories every 4 ounces of meat… I divided it all with the amount of servings the recipe made (which was around 8 servings)… and we calculated that the calories was around 150 calories a bowl (cup)… fat was around 4G, sodium 250mg, protein was around 12-15g per serving.

So all in all a very nutritional meal with lost of good protein in it!

All 3 of my older kids ate this. Reed did not eat it but mainly because I didnt feel like cleaning up the mess he’d leave behind, after spending so long in the kitchen this morning. We also enjoyed crunchy up some saltine crackers in it (just a couple), making the entire meal under 200 calories and very satisfying and filling.

Hope you all enjoy!! the original recipe can be viewed here btw.

4 thoughts on “High Protein Organic Quinoa Vegetable Soup

Comments are closed.