Quinoa, Kale and Carrot Noodle Soup with Parmesan

gluten freevegetarian
Quinoa, Kale and Carrot Noodle Soup with Parmesan

Quinoa, Kale and Carrot Noodle Soup with Parmesan

It’s all about the quick and easy, these days. I’m quickly learning that everything I cook has to be prepped and cooked in under an hour (30 minutes is better!)

I’m loving this new challenge – quick and easy recipes. Today, I made a soup in under 30 minutes, because I was craving it for lunch and had to fit it in around the baby’s feeding schedule.

What I love about this soup is that it’s made with minimal ingredients, so the prep is quick, too. AND it’s a one-pot meal, so cleanup is easy (which is also crucial when you’re pressed for time!)

Quinoa, Kale and Carrot Noodle Soup with Parmesan

This soup is a flavorful meal for those chillier days and nights when you need something salty, savory, but healthy and filling.

I love carrot noodles in soups because they absorb the liquid and fluff up to a perfect, whole wheat spaghetti-like consistency.

This soup also saves well, so make it, save it, and have it for lunch the next day!

Quinoa, Kale and Carrot Noodle Soup with Parmesan

Speaking of quick and easy – so was this blog post! The baby’s ready to wake up, so I have to run. Thanks for your patience, as I ease back into posting new recipes! It’s harder than I thought it would be, but I have lots of great recipe ideas coming your way!


Nutritional Information & Recipe

Weight Watchers SmartPoints*: 7 points

*These points were calculated using the official Weight Watchers SmartPoints calculator. We are in no way affiliated with Weight Watchers, we are providing this information based on popular demand.

Quinoa, Kale and Carrot Noodle Soup with Parmesan

Prep Time10 mins
Cook Time15 mins
Total Time25 mins


  • 1 tablespoon extra virgin olive oil
  • 1/3 cup diced yellow onion
  • 2 garlic cloves minced
  • 2 celery stalks diced
  • ½ red pepper flakes
  • salt and pepper
  • 4 cups vegetable broth or use chicken broth for more flavor, if not vegetarian
  • 2 cups water
  • 3 cups chopped curly kale
  • 1.5 cups cooked quinoa
  • 1 large carrot or 2 medium, peeled, Blade D, noodles trimmed
  • 1/2 teaspoon dried thyme
  • ½ teaspoon dried rosemary
  • 1/2 cup grated Parmesan cheese


  • Heat the olive oil in a large pot over medium-high heat. Once oil is shimmering, add the onions, garlic, celery and red pepper flakes. Cook until celery is soft. Add the vegetable broth and water and bring to a simmer. Once simmering, add the kale, quinoa, carrot noodles, thyme, rosemary, and season with salt and pepper, and let cook until carrot noodles are softened, 3-5 minutes. Stir in the Parmesan and serve.
Quinoa, Kale and Carrot Noodle Soup with Parmesan

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Shannon Loe says:
I love your recipes, can’t wait to try this!!! Do you mostly eat vegetarian? Me and my husbands doctor would like us to switch to vegan because of some health issues. The stuff you posts helps!! I also have your cookbooks!
mary m. says:
Is there a trick in spiralizing carrots? First gigundo carrots are hard to find where I live so I have to cope with smaller ones. Thanks.
Meaghan says:
Hi Mary!! The best advice is to find the biggest carrot you can. Farmer's Markets are a good source or ask your local grocer to bring some big ones in for you. This youtube video demos spiralizing carrots: https://www.youtube.com/watch?v=DjzwMwM2AdM
mary m. says:
Thank you.
Julie says:
Mary, I had the same question. Glad Meaghan posted video. I will try looking for large carrots - those would be the ones you buy loose, by the pound. Not the ones that come in bags.
Mary Beth says:
Ali, I loudly applaud the multi-tasking skills you're learning now that your beautiful baby boy is taking up so much of your time! And this soup looks delicious. I especially appreciate the tip that it saves well for lunchtime leftovers. Thank you!
Meaghan says:
You're so sweet. We're so glad you'll try this recipe! Let us know how it goes!
Terri says:
I was gone a couple of weeks and now I see 'BABY'.... I missed it!
Meaghan says:
Yes!! See all of Ali's baby updates over on her lifestyle blog: http://www.alissandrab.com/
Alisha says:
This looks great, thank you for sharing!! Will you be posting nutritional information again soon? I noticed it wasn't included with this recipe or the last one.
Maria says:
Can sweet potatoes be substituted for carrots?
Meaghan says:
Hi Maria, We haven't given that a try. The sweet potato may become a little soggy in the broth, but you could give it a shot.
Caitlin says:
This looks delicious! I've been looking for some meal prep soups! Can't wait to try this one! www.themilestraveled.com
Meaghan says:
You're going to LOVE it!!
Lisca says:
This sounds just up my street. I'm going to make it today! I wonder how much quinoa I have to cook to end up with a cup and a half of cooked.....
Mary Beth says:
I wondered that, too, Lisca.
Meaghan says:
Let us know how it comes out, Lisca!!!
Renee says:
A quick google search shows that 1cup of uncooked quinoa usually equals about 3 cups cooked. So 1/2 a cup uncooked should do the job! I'm making it now! ?
Anonymous says:
Do you know how many calories this soup is per serving?

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