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Quinoa Veggie Soup (Low-Fodmap)

This is a great soup on a cold winter day or when you feel in the mood for a warm bowl of sunshine. It's perfect for those following a low fodmap diet and leaves a full and satisfying feeling.
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Soup
Servings 6 people
Calories 220 kcal


  • 4 Spring Onions, chopped Only the green leaves
  • 1 Tbs Olive Oil Extra virgin
  • 3 tsp Paprika
  • 2 tsp Cumin
  • 1.5 tsp Chili Powder I used a low fodmap brand- Casa de Sante
  • 6 medium-large Carrots, chopped or 72 baby carrots
  • 10 cups Water
  • 15 oz Diced Tomatoes
  • 6 oz Tomato Paste
  • 3 Tbs Tamari Sauce Gluten-free soy sauce
  • 3 Tbs Lemon juice
  • 1 Tbs Maple Syrup
  • 1 tsp Salt
  • Black pepper, to taste
  • 1 cup Quinoa, rinsed
  • 6 cups Spinach, stemmed or greens of choice


  • Add olive oil to a large cooking pot.
  • Add carrots and let cook for 3 minutes, stirring continuously over medium heat.
  • Add paprika, cumin, chili powder and 4 cups of water.
  • Put a lid on the cooking pot and let cook for about 10 minutes over medium heat. Stir occasionally.
  • Take the stems off of your spinach or greens of choice.
  • After 10 minutes, add the rest of the ingredients and stir. Replace the lid on the cooking pot and bring it to a boil then reduce heat to medium-low and let simmer for 30-35 minutes.
  • Test soup and add pepper or salt if needed.
  • Serve with vegan sour cream or cheese.


This recipe was inspired by Eat Health Eat Happy. You can find the original recipe here. I loved this recipe for providing me with a full stomach without the pain and discomfort. I did change the recipe slightly, but either way. It was really delicious. 


Serving: 6gCalories: 220kcalCarbohydrates: 39gProtein: 9gFat: 5gSaturated Fat: 1gSodium: 1325mgPotassium: 1064mgFiber: 7gSugar: 11gVitamin A: 16132IUVitamin C: 28mgCalcium: 128mgIron: 5mg
Keyword Gluten free soup, healthy soup, low fodmap, Quinoa, Vegan soup
Tried this recipe?Let us know how it was!