Quinoa and Peanut Butter Vegetable Soup
Quinoa and Peanut Butter Vegetable Soup blends tender vegetables with nutty quinoa and a creamy peanut butter swirl for a rich, gently spiced bowl. Hints of cumin, oregano, and a touch of heat from jalapeño and cayenne balance the sweet potato’s natural sweetness. Serve this comforting soup for a cozy weeknight dinner or a satisfying lunch that feels both wholesome and bold.
- Prep15 mins
- Cook40 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Quinoa and Peanut Butter Vegetable Soup, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 56 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 18 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 100 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Unprocessed or minimally processed
- 1 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 45
- Heart Health
- 88
- Metabolic
- 54
- Digestive
- 24
- Inflammatory
- 36
- Performance
- 54
- General Wellness
- 1
Melt butter in a pot over medium heat; cook and stir the onion, sweet potato, red bell pepper, celery, zucchini, jalapeno pepper, and garlic in the melted butter until the vegetables soften, about 10 minutes.
- 2
Stir the vegetable stock, quinoa, cumin, oregano, salt, black pepper, and cayenne pepper into the vegetable mixture; bring to a boil.
- 3
Reduce the heat, cover the pot, and simmer the soup until the quinoa is tender, 10 to 15 minutes.
- 4
Stir the peanut butter into the soup and simmer until the flavors blend, about 20 more minutes.
- Calories 308.59 kcal Moderate 15%
- Protein 9.6 g Moderate 19%
- Carbohydrate 36.09 g 13%
- Total Fat 15.42 g Moderate 20%
- Saturated Fat 4.35 g High 22%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 10.5 mg Low Source 4%
- Sodium 376.3 mg Moderate 16%
- Dietary Fiber 8.45 g Good Source 30%
- Total Sugars 9.6 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 148.21 mg Moderate 11%
- Iron 2.88 mg Moderate 16%
- Potassium 823.18 mg Moderate 18%
- Vitamin A 334.7 mcg Good Source 37%
- Vitamin C 49.72 mg Good Source 55%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Peanuts 🥜
- Milk 🥛
- Celery
- Garlic 🧄
- Onions 🧅
About This Recipe
Quinoa and Peanut Butter Vegetable Soup is made with 16 ingredients and serves 6. It takes about 55 mins and is rated easy. Key ingredients include Black Pepper, Butter, Cayenne Pepper, and Celery. Each serving provides about 308.59 kcal, and is a good source of fiber.
Recipe Questions
- What is Quinoa and Peanut Butter Vegetable Soup made of?
- The main ingredients are Black Pepper, Butter, Cayenne Pepper, Celery, Ground Cumin. The full list of 16 is above.
- How long does it take to make Quinoa and Peanut Butter Vegetable Soup?
- About 55 mins in total: 15 mins to prepare and 40 mins to cook.
- How many calories are in one serving?
- One serving provides about 308.59 kcal. The full nutrition breakdown is above.
- Is Quinoa and Peanut Butter Vegetable Soup easy to make?
- This recipe is rated easy, with 16 ingredients and 4 steps.
- Is Quinoa and Peanut Butter Vegetable Soup healthy?
- Quinoa and Peanut Butter Vegetable Soup has an easyChef Pro health score of 55/100. Per serving, it provides 308.59 calories and 9.6 g of protein, or 19% of the Daily Value. It is a good source of dietary fiber, vitamin A and vitamin C. Worth noting per serving: sodium at 376.3 mg (16% of the Daily Value) and saturated fat at 4.35 g (22% of the Daily Value). It contains Peanuts, Milk, Celery, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
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