Meatless Monday: Quinoa Mexican Soup {vegan}

Can I be brutally honest?

I made this soup thinking I wouldn’t enjoy it. And Mr. P? Forgetaboutit.

But as it ends up, I was very, very wrong.

It’s no secret that I’m still warming up to quinoa, especially in savory dishes. And seeing as I love all things dairy (mmm…cheese), vegan meals aren’t usually my style — my cholesterol levels can confirm this, unfortunately for me. And naturally, I want to resolve this — heart disease and high cholesterol run very strongly in my paternal side.

That said, I kind of refuse to eat food that I don’t enjoy. And by kind of I mean, no way. There are far too few calories in the course of a day to waste them on anything sub-par.

But when you can have a totally satisfying meal for under 250 calories and a filling 10 grams of fiber with negligible amounts of saturated fat….well, that’s success. Huge success. (Success that can’t be reached with cheese.)

Why does this nutrient-packed meal pack so much flavor? Thank the peppers. Between a jalapeno, a poblano, and a red pepper that have all been roasted and charred…the flavor is all there. Bold and rich. Plus some of my favorite spices — chipotle chili powder, paprika, cumin, and coriander. Vegan masterpiece.


Quinoa Mexican Soup adapted from Virtually Vegan Mama

4 cups low-sodium vegetable broth 2 (14.5 oz) cans low-sodium fire roasted diced tomatoes 2 tsp olive oil 1 medium red onion, chopped 4 cloves garlic, minced 1 poblano pepper 1 red bell pepper 1 jalapeno, seeds and ribs removed for less spic 1 cup dry quinoa (I used red quinoa)
1 Tbsp paprika
1/2 tsp chipotle chili powder
1/2 tsp ground coriander
1/2 tsp ground cumin
2 bay leaves
pinch ground cinnamon
1 avocado, cut into 1/2 inch cubes
1 lime, cut into wedges


Set your oven to broil at 550 F.

Cut the poblano, red bell pepper, and jalapeno in half, removing the stem and seeds. Place peppers on a baking sheet cut side down and roast 2-3 minutes or until charred and black. Check frequently to avoid over-burning. Once charred, place peppers in plastic baggie, close, and allow roulette to steam. Peel the charred skin by hand and dice the peppers.

Heat a dutch over over medium heat and add olive oil. Add diced onions and stir. Keep stirring until the onions start to stick and add 1 tablespoon of the vegetable stock. Repeat this step, stirring often for 30 minutes, deglazing pan every so often with a small amount of vegetable stock. Cook onions for responsible gambling 30 minutes or until onions are a dark in color with the desired caramelized flavor.

While onions are caramelizing, combine the quinoa and 2 cups of water in a sauce pan. Bring to a boil over medium-high general information heat. Reduce heat, cover, and simmer for ~30 minutes or until all liquid is absorbed.

To the dutch oven, add remaining vegetable stock, fire roasted tomatoes, garlic, jalapeno, poblano, red bell pepper, paprika, coriander, cumin, bay leaves, cinnamon, and chipotle chili powder. Bring us poker sites to a boil. Reduce heat and simmer uncovered for 25 minutes, stirring occasionally. Remove bay leaves. Add cooked quinoa and stir to combine.

Ladle soup into bowls and top with poker sites diced avocado. Serve with lime wedges. Yield: 6 servings (about 1 1/3 cup each).

Nutrition Information (per serving): 244 calories; 7.7 g. fat; 0 mg. cholesterol; 452 mg. sodium; 38.2 g. carbohydrate; 10 g. fiber; play poker online 6.7 g. protein

Result: This had amazing flavor – and Mr. Prevention-approved! I was very hesitant about this soup as I was 90% sure he would hate it. But nope…loved it! It takes a bit of babysitting (for all of 5 minutes), but the roasted peppers make this soup. I skipped a few steps from the original recipe to make things a bit easier, and it worked. This slot machines online soup is uber healthy and truly delicious…plus it’s vegetarian, vegan, and under 300 calories per serving! Enjoy!


I need to get my rear in gear. I haven’t worked out since Friday morning and I have no excuse. The quarter ends this week and while things have been busy with grading, exam-making, holiday shopping, and so on…there’s just no excuse for not getting in a workout both Saturday and Sunday. Grrr, self. At least I have a weekly menu packed with healthy eats!

Be well,


  1. says

    This sounds so good Nicole!! casino bonus I wish Nick would eat soup, damnit. I think I will just make this and freeze any that’s leftover, for another night. Instead of garlic I could use garlic olive oil. Oh, BTW, next time you are in our neck of the woods text me instead of e-mail. I never check my e-mail on my phone because I get so much junk.

    Enjoy your week Nicole!

  2. says

    Glad you enjoyed this soup…yes, it does have a lot of ingredients, but very easy to make…just takes some time…this soup freezes very well…so double, even triple it and when you crave it..and you will…all you have to do is roast some peppers and toast some quinoa =) I love this soup…it’s even an award-winning soup =) thanks for sharing! your pics are beautiful too!

    Virtually Vegan Mama

    • Nicole says

      I didn’t find the ingredient list to be taunting – it’s just a little bit of a lot that I have around much of the time. Thanks for a great recipe!

  3. says

    Love the idea of roasted peppers in the soup! And, I can’t imagine making something I didn’t think either of us would like so I give you props :)

  4. says

    I’ve been looking for a few good soup recipes and this looks really good. Don’t know about the charring and dutch oven but everything is tweakable, I suppose.

    • Nicole says

      Any big pot is just fine and as long as your oven has a broiler setting, it’s just a matter of babysitting it for a few…3-4 minutes, tops :)

  5. says

    I’m pretty sure I would love this. I’m also pretty sure that I would quickly de-veganize it by adding a sprinkle of cheese and little spoonful of sour cream. Don’t hate me. It’s that midwest comfort food thing. :)

      • says

        Guess what – I was wrong. I didn’t need to add cheese and sour cream (don’t get me wrong, I added a little cheese to one bowl, but the bowl without cheese was probably even better!) I feel full and content. :) (And my sinuses are clearing up ;))

  6. says

    I’m so impressed with this dish, Nicole – especially as you said you didn’t think you’d like it, and you went ahead and made it anyway – that’s real courage in the kitchen :) Peter and I have been recently discovering the joys of what peppers can do in cooking, and how much incredible flavor they can add. This dish looks right up our street!

    Good luck with the craziness that lies ahead! Try to make time for yourself when you can, Nicole!

  7. says

    Mmm, that looks so delicious. I love the poblano pepper, the flavor must be so yummy :) Isn’t it awesome when you’re not sure about a recipe and it turns out awesome! The avocado on top looks especially delicious, and so pretty in the pictures too :D

  8. says

    That looks delicious Nicole! And Mr. P approved is just the icing on the cake! :D

    My blood sugar was 90 at lunch so no lunch work out for me – I plan on doing 30 day shred when I get home though!

  9. Zac says

    Great! Just happened upon this recipe and found the it and your blog very interesting. 4 adults and 2 kids under 5 thought it was great. Will be spending much more time checking out what you and your readers have to offer.

  10. Alecia says

    So glad I found this recipe on Tastespotting. The soup is fantastic and I garnished mine with green cabbage and radish–so good!

  11. says

    I made this soup at 8am this morning for lunches for the week and had a bowl by 930am. It was amazing! I had most of the ingredients on hand and only had to buy the chili seasoning. This was really good! Looking forward to making some more of your recipes.

    thank you for all the good ideas – keep them coming.

    This has to help my goal to a six pack by 40 – well this and P90x2

  12. Jennifer says

    Oh DAMN! I just made this this afternoon- it’s still simmering but it’s delicious!! A little bit spicy, but really, really delicious. Thanks for this wonderful recipe :)

    • Nicole, RD says

      Danielle: Hi! Yes, the avocado is included in the nutrition information. For your reference, any recipe where I list the ingredient in the ingredient list, it is included in the nutrition information. Hope that helps :)


  1. [...] Did I mention that I love Mexican food?  Borderline obsessed, really.  Suffice it to say that I’ve been having lots of withdrawal these days.   No more sugar-laden margaritas, chips & salsa or massive burritos.  It’s rather tragic to be honest; there are way too many incredible Mexican restaurants here in NYC, taunting me continuously.  So, when I came across this recipe earlier in the week, I knew I’d have to make it (sooner rather than later): Quinoa Mexican Soup! [...]

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