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30 Minute Tomato Quinoa Soup

Julie Wunder
This 30 Minute Tomato Quinoa Soup is an irresistible vegetarian or vegan meal!
Prep Time 15 mins
Cook Time 15 mins
Total Time 30 mins
Course Soup
Cuisine American
Servings 4 servings
Calories 300 kcal


  • 2 cups cooked quinoa, cooked according to package instructions, add a pinch of salt
  • 2 tablespoons butter, or vegan butter alternative
  • 2 tablespoons olive oil
  • 2 medium shallots, chopped
  • 1 teaspoon minced garlic
  • 2 28 oz cans whole tomatoes
  • 2 cups low sodium vegetable broth
  • 1 tablespoon Italian seasoning
  • 1/2 teaspoon salt (or to taste), divided
  • 1/2 teaspoon pepper (or to taste), divided
  • 1/4 cup pumpkin seeds


  • Heat butter in oil over medium heat until butter melts.
  • Add the shallots to the pan and saute 2-3 minutes, until the shallot is soft. Add a pinch of the salt and pepper.
  • Add the garlic and stir until just fragrant. About 30 seconds. Be careful not to burn the garlic.
  • Add the tomatoes, broth and Italian seasoning to the pan. Turn heat to high and allow to almost boil.
  • Return heat to medium-low and simmer for 15 minutes, stirring occasionally.
  • With an immersion blender, puree soup until smooth. You can also work in batches using a regular blender.
  • Serve with a spoonful of quinoa in the soup and a pumpkin seed garnish!  If you are not vegan you can also add some parmesan cheese.


You can substitute sweet onions for the shallots.


Calories: 300kcalCarbohydrates: 33gProtein: 8gFat: 17gSaturated Fat: 5gCholesterol: 15mgSodium: 343mgPotassium: 622mgFiber: 6gSugar: 7gVitamin A: 428IUVitamin C: 20mgCalcium: 102mgIron: 4mg
Keyword Tomato Quinoa Soup
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