Name: Creamy Garden Tomato & Quinoa Soup
Total time: 70 min
Ingredients: 1 tablespoon extra-virgin olive oil; 2 cups chopped yellow onion; 1 cup chopped carrot; 1 cup chopped celery; 1 cup chopped red bell pepper; 1 tablespoon chopped garlic; 2 teaspoons dried oregano; 2 teaspoons dried basil; 1 teaspoon dried thyme; 1 teaspoon salt; 1 teaspoon coarsely ground pepper; 2 (28 ounce) cans no-salt-added whole tomatoes; 2.5 cups reduced-fat milk; 2 cups half-and-half; 0.5 cup red quinoa; Fresh basil and/or flat-leaf parsley leaves for garnish

Creamy Garden Tomato & Quinoa Soup

4.0

(2)

2 Reviews

This hearty garden tomato soup is loaded with vegetables. To thicken the soup, we puree it before adding the quinoa. Half-and-half and milk add creaminess and cut the acidity of the tomatoes, adding balance and letting the garden-fresh flavors shine. Serve with crusty bread or grilled cheese for dipping.

Laura Kanya

Published on December 27, 2022

Reviewed by Dietitian

Emily Lachtrupp, M.S., RD

a recipe photo of the Creamy Garden Tomato & Quinoa Soup served in a bowl — Photo: Photographer: Jennifer Causey, Food stylist: Ali Ramee, Prop stylist: Clairen Spollen

Active Time:

30 mins

Total Time:

1 hr 10 mins

Servings:

Nutrition Profile:

Diabetes Appropriate Egg Free Gluten-Free Healthy Pregnancy Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

1 tablespoon extra-virgin olive oil
2 cups chopped yellow onion
1 cup chopped carrot
1 cup chopped celery
1 cup chopped red bell pepper
1 tablespoon chopped garlic
2 teaspoons dried oregano
2 teaspoons dried basil
1 teaspoon dried thyme
1 teaspoon salt
1 teaspoon coarsely ground pepper
2 (28 ounce) cans no-salt-added whole tomatoes
2 ½ cups reduced-fat milk
2 cups half-and-half
½ cup red quinoa
Fresh basil and/or flat-leaf parsley leaves for garnish

Directions

Heat oil in a large Dutch oven over medium-high heat. Add onion; cook, stirring occasionally, until softened, about 5 minutes. Stir in carrots, celery and bell pepper; cook, stirring occasionally, until softened, about 5 minutes. Stir in garlic, oregano, basil, thyme, salt and pepper; cook, stirring occasionally, until fragrant, about 1 minute. Stir in tomatoes and bring to a simmer. Reduce heat to medium-low and cook, stirring occasionally with a wooden spoon to break up the tomatoes, until thickened, 30 to 40 minutes. Remove from heat.
Stir in milk and half-and-half. Puree the soup with an immersion blender until thickened and smooth, about 1 minute. (Alternatively, pour the soup into a blender. Secure the lid on the blender and remove the center piece to allow steam to escape. Place a clean towel over the opening. Process until thickened and smooth, about 1 minute. Use caution when blending hot liquids.)
Stir in quinoa and bring to a simmer over medium-low heat; cook, stirring often, until the quinoa is tender, 10 to 15 minutes. Garnish with basil and/or parsley, if desired.

To make ahead

Cover and refrigerate for up to 2 days.

Nutrition Facts (per serving)

229	Calories
11g	Fat
28g	Carbs
8g	Protein

Nutrition Facts
Servings Per Recipe 8
Serving Size 1 1/2 cups
Calories 229
% Daily Value *
Total Carbohydrate 28g	10%
Dietary Fiber 5g	18%
Total Sugars 14g
Protein 8g	16%
Total Fat 11g	14%
Saturated Fat 5g	25%
Cholesterol 27mg	9%
Vitamin A 4289IU	86%
Vitamin C 51mg	57%
Vitamin D 38IU	10%
Vitamin E 2mg	13%
Folate 45mcg	11%
Vitamin K 21mcg	18%
Sodium 477mg	21%
Calcium 255mg	20%
Iron 2mg	11%
Magnesium 45mg	11%
Potassium 712mg	15%
Zinc 1mg	9%
Vitamin B12 1mcg	42%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.