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.

Serves 6

30 minutes or fewer



  • 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 saute 5 minutes, or until soft.

2. 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.

3. Stir in tomatoes and spinach leaves. Simmer 5 minutes, uncovered, or until spinach and quinoa are tender.

4. Season with salt and pepper, if desired, and serve immediately.