Creamy Quinoa Enchilada Soup: A Hearty, Healthy Comfort Dish

When you’re craving something cozy and satisfying with a hint of Southwestern flair, this Creamy Quinoa Enchilada Soup is the answer!

It’s one of those easy one-pot soups I’ve made for years without a recipe, and finally decided to write it down – it’s delicious and forgiving, if you want to add a different salsa variety, substitute veggies, or dress up with your favorite toppings like avocado, cilantro, lime or a sprinkle of cheese

This easy enchilada soup with quinoa combines quinoa’s hearty, fiber-rich texture with the creamy, slightly spicy goodness of enchilada-inspired flavors.  It’s so nourishing, with only 215 calories per huge 16-oz bowlful (toppings extra) and nearly 20% of your daily requirement for dietary fiber.

This can be one of those soups that tastes way better than it looks, so I made a drool-worthy AI pic, haha!

It’s also so simple, you just dump everything into the pot, event the dry quinoa cooks itself in the broth. It’s a crowd-pleaser perfect for weeknight dinners, meal prep, or cozy weekend meals when you want something filling yet healthy.

Key Ingredients for Creamy Quinoa Enchilada Soup

Here’s a quick rundown of the ingredients that make this vegetarian enchilada soup so special:

  • Quinoa: A complete protein, quinoa adds a satisfying texture and makes this soup extra filling. Use any color quinoa, it doesn’t matter! Pro tip: before putting the uncooked quinoa into the soup pot, give it a quick rinse in a fine-mesh strainer to take away any bitter flavor.
  • Broth: I use vegetable broth to keep the dish suitable for the vegetarian in our home but you can also use chicken broth. Either one is delicious!  Often, I will rely on a better-quality vegetable broth base (that you just mix with water) for convenience.
  • Crushed Tortilla Chips: Blended into the soup, these add body, serve as a thickener, and a slight corn flavor reminiscent of enchiladas.
  • Finely Fresh Mushrooms, Zucchini and Onion: Fresh veggies lend color, nutrients, and a fresh bite to balance the creamy broth.
  • Convenient Canned/Jarred Pantry Items: Diced fire-roasted tomatoes and the salsa of your choice – this gives you the option to make it as spicy or mild as you like. Soup with salsa is a busy day flavor saver – our should I say “savor”?!  Since I’m a mild girl, one of my favorites is a salsa verde.
  • Sour Cream: Blended in to create a rich, creamy texture without overpowering the other flavors. My recipe for this easy vegetable soup with quinoa is made with light sour cream. You can also use full-fat, but I would NOT recommend a fat-free sour cream. Make it vegan by substituting coconut milk from a can.
  • Spices: A hint of cumin and garlic for that true enchilada flavor. They are added early in the cooking process to “bloom” and let out their full aromatic flavor.

Whether you’re meal prepping for the week or looking for a quick, delicious dinner (or amazing leftovers for lunch), this Creamy Quinoa Enchilada Soup will satisfy any craving for something creamy, hearty, and full of flavor. Plus, it’s easy to tweak to your taste preferences. So, grab a spoon and enjoy a warm bowl of enchilada goodness!

Creamy Quinoa Enchilada Soup
Prep Time
10 mins
Cook Time
20 mins
Total Time
30 mins
 

Nourish yourself with a cozy bowl of this nourishing soup packed with veggies, quinoa, a creamy broth and southwestern flavors. Easy to customize with the toppings of your choice.

Course: entree soup, Soup
Cuisine: Southwestern
Keyword: quinoa, vegetarian
Servings: 6 large (approximate 16 oz) bowls
Calories: 215 kcal
Ingredients
  • 1 tablespoon olive oil
  • 1 cup chopped mushrooms
  • 1 1/2 cup chopped zucchini
  • ½ cup chopped white or yellow onion
  • 1 ½ teaspoon ground cumin
  • 2 tsp garlic powder
  • 1/2 cup uncooked quinoa any color
  • 3/4 cup coarsely crushed tortilla chips plus extra for garnish
  • 1 cup light sour cream (8 oz) or coconut cream for a vegan option
  • 6 cups vegetable or chicken broth
  • 1 14.5 oz can fire-roasted diced tomatoes
  • 15 oz salsa in heat level of choice I used a mild salsa verde, depending on your jar size, an ounce more or less is fine.
  • Optional garnishes: diced avocado, fresh cilantro, extra crushed tortilla chips, shredded cheese, and lime wedges

Instructions
  1. In a large pot over medium heat, add olive oil and sauté the mushrooms, zucchini and onion until they soften, about 5-6 minutes.
  2. Add the cumin, garlic and dry quinoa to pot, stirring continuously, for 60-90 seconds until spices aromatic. This step is to “bloom” the spice flavors and lightly toast the quinoa, keep stirring and don’t let it burn.
  3. Quickly pour broth into hot pot to pull up any spices stuck to bottom of pot. Add canned tomatoes, salsa, and crushed tortilla chips.
  4. Bring to a simmer, cover pot, and allow the quinoa to cook for 15-20 minutes.
  5. Once quinoa has fully cooked, reduce heat to low, and stir in sour cream until fulling incorporated.
  6. Serve with the optional garnishes of your choice.
Recipe Notes

Spice Up Breakfast with Savory Southwest Bean and Salsa Waffles

If you’re craving something a little different for breakfast (or really any meal of the day), these Savory Southwest Bean & Salsa Waffles are a must-try! They’re a tasty twist on traditional waffles, starting with simple pantry staples like fat-free refried beans and jarred salsa. For this batch, I used Cantina Medium Salsa from Desert Pepper Trading Co., which packs just the right amount of heat and flavor.

The waffles get their satisfying texture from a cornmeal-based batter that crisps up beautifully in the waffle iron. The ingredients are mostly pantry staples and I think you’ll love making this easy waffle recipe on repeat.

They’re perfect as is, but the fun really starts when you get creative with toppings. Whether you go with a sunny-side-up egg, avocado, shredded chicken, or even deli meat for a sandwich-style creation, these waffles are endlessly versatile. And for those of you with a sweet tooth, don’t knock it ’til you try it—we even love them drizzled with syrup!

If you’re hosting friends or family, cut the waffles into quarters and serve them as a fun appetizer alongside more salsa for dipping. However you serve them, these savory waffles are a deliciously unexpected way to add Southwest flair to your day!

Nutrition perks: These are vegetarian waffles and vegan waffles, containing no milk or eggs. If you would like to make gluten-free, swap out the all-purpose flour for a gluten-free baking blend alternative. Each waffle has 131 calories, with 3g protein and 3g dietary fiber. See nutrition facts in recipe below for more details.

What type of waffle iron to use? I used a personal-sized mini waffle for these salsa bean cornbread waffles. The recipe makes eight, and you cook them one at a time this way. If you have a larger 4-square iron, the recipe will make 2 large waffles (eg 8 squares). I have not tested it in any other type of waffle iron.

Bean choice: For convenience, use a fat-free refried bean from can – I’ve tried pinto bean (here) and also black bean.

Salsa choice: I loved using Cantina Salsa from Dessert Pepper Trading Co. The heat level was just right for me—medium heat. This El Paso, Texas company makes other authentic salsa varieties in a range of heat levels if you’d like to try something different, you can purchase at Sprouts, Publix, Hannaford, Harris Teeter, Shop Rite, Walmart, Giant Eagle, Market Basket, Jewel, and Meijer or pick up your favorites online at DessertPepper.com. Follow on Facebook or Instagram for more recipe inspo.

Savory Southwest Bean and Salsa Waffles
Prep Time
5 mins
Cook Time
32 mins
Total Time
37 mins
 

Thesesavory waffles make a fiesta of flavor for breakfast and brunch or evenappetizers or dinner. Easy and convenient thanks to jarred salsa and fat-freerefried beans. The cornmeal base batter crooks them up crispy and golden. Deliciousplain or topped with an egg, avocado or other creative toppings.

Course: Appetizer, Breakfast, brunch, dinner, lunch
Cuisine: Southwestern, tex mex
Keyword: beans,, cornbread, salsa, waffles
Servings: 8 waffles
Ingredients
  • ½ cup salsa Cantina Medium Salsa from Desert Pepper Trading Co
  • 7.5 oz about ½ can fat-free refried beans
  • 1/3 cup almond milk or other milk of choice
  • 2 tablespoons olive oil
  • 2/3 cups all-purpose flour or gluten-free baking alternative
  • 2/3 cup cornmeal
  • 1 teaspoons baking powder
  • 1/2 teaspoon baking soda
  • 1/8 teaspoon salt
Instructions
  1. In bowl, mix together wet ingredients (beans, salsa, milk and oil).
  2. Add flour, corn meal, and baking powder, baking soda and salt to bean mixture; mix until a thick batter has been formed. It will be pretty thick!
  3. Heat waffle iron and spray with cooking spray. Add about ¼ cup* of batter to a personal-sized waffle iron, spreading around with a spatula to reach the edges. * For a 4-square waffle iron, add about 1 cup (half the batch).
  4. Cook in waffle iron for 3 to 5 minutes until browned and turning crispy on the exterior. Repeat for each waffle (will make 8 individual waffles or 2 4-square waffles).

  5. Top as desired, egg or guacamole always a good choice – with extra salsa drizzled on top! Used for sandwiches is great too – or cut in quarters for an appetizer and serve with salsa.

Spicy-Sweet Mango Chili with Beans and Kale (Vegan)

If you’re looking for a unique twist on traditional chili, this Spicy-Sweet Mango Chili with Beans and Kale is the answer. It’s a flavor-packed, easy-to-make dish that surprises and satisfies in every bite. You might wonder, “Mango in chili? Really?” Yes, really! The tropical sweetness pairs beautifully with the hearty beans, savory vegetables, and gentle heat for a comforting meal.

The secret to this unique chili recipe’s bold flavor is a jar of Peach Mango Salsa from Desert Pepper Trading Company. Desert Pepper Trading Company is a popular, specialty brand that makes a variety of salsas inspired from the sunny Southwest, markets of Mexico, and their own multi-generational kitchens.

 Peach Mango Salsa (a whole jar!) infuses the dish with rich Caribbean-inspired notes that elevate the chili beyond the ordinary. It’s a “medium” heat salsa, which in my book is the most crowd-pleasing heat level and one that doesn’t overpower other flavors. It’s a win-win, enjoy the tropical vibes of a yummy mango salsa while streamlining a recipe thanks to the enormous amount of flavor packed into each jar (which means less chopping and spice hunting time spent)!  Paired with the convenience of canned beans and tomatoes along with the goodness of fresh vegetables like kale and carrots, this mango bean dish is as nutritious as it is delicious.

Note: I use a fresh chopped mango in this recipe. If they are not in season, thawed frozen mango will also work. Even in a pinch, you can even omit the mango and just rely on the fruit shining through in the salsa. It’s still delicious.

This vegan chili recipe that generously serves 6, is ideal for meal prep because it tastes just as good—if not better—the next day. The spices and flavors have time to meld, making each bite even more harmonious. Plus, it’s suitable for vegans and vegetarians making it a fantastic option for anyone looking for a wholesome, filling meal powered by plants.

Other key nutrition points, a serving of mango chili has 251 calories per serving with 11g protein and nearly HALF the daily requirement for dietary fiber! It’s also abundant in vitamin A, vitamin C and is a good source of iron, potassium and magnesium.

So next time you’re craving a creative chili with a twist, give this Spicy-Sweet Mango Chili with Beans and Kale a try. You might just find yourself loving the unexpected sweetness, savoring the spice, and enjoying every satisfying spoonful!

Purchase this delicious mango salsa (or one of their other amazing, authentic varieties) at Sprouts, Publix, Hannaford, Harris Teeter, Shop Rite, Walmart, Giant Eagle, Market Basket, Jewel, and Meijer or pick up your favorites online at DessertPepper.com. Follow on Facebook or Instagram for more recipe inspo.

Spicy-Sweet Mango Chili with Beans and Kale
Prep Time
10 mins
Cook Time
25 mins
Total Time
35 mins
 

Spicy-Sweet Mango Chili is a tropical-inspired bowl that will nourish your body and excite with every bite. It all starts with prepared salsa, canned beans and tomatoes for convenience along with fresh produce like kale, carrots and fresh mango.  The surprised hint of sweetness pairs nicely with the spice, and it’s a vegan meal that provides plant protein and nearly half of the daily requirement for fiber.

Course: dinner, entree, entree soup
Cuisine: Caribbean
Keyword: chili, mango, salsa, stew
Servings: 6 servings
Calories: 251 kcal
Ingredients
  • 2 tablespoons olive oil
  • 1 cup chopped sweet yellow onion
  • 1 cup chopped carrots
  • 2 cups chopped kale
  • 2 tsp ground cumin
  • 2 tsp smoked paprika
  • 2 cups vegetable broth
  • 1 15- oz can black beans drained
  • 1 15- oz can red kidney beans drained
  • 1 16- oz jar Desert Pepper Trading Company Peach Mango Salsa
  • 1 cup chopped fresh or frozen mango
Instructions
  1. In soup pot, bring olive oil to medium-high heat and add onion, carrot and kale and saute for 5-6 minutes or until softened.
  2. Add cumin and paprika to pot and continue to cook for 30-45 seconds until fragrant.
  3. Add tomatoes (with juices), drained beans, vegetable broth, salsa and mango to pot and lower heat to medium and let simmer for 20 minutes until thickened.
  4. Divide among six soup bowls and top with garnishes as desired.
Recipe Notes

Homemade Watermelon Sports Drink to Hydrate and Fuel Endurance

Watermelon-AID is a homemade watermelon sports drink that I’ve been drinking to stay hydrated, cramp-free and to keep my energy up as I train for an ultra-endurance event that includes trail running, obstacles and more.

HOMEMADE WATERMELON SPORTS DRINK Make Watermelon-AID, a homemade sports drink featuring watermelon juice that Watermelon-AID is a homemade watermelon sports drink that will help keep you hydrated, cramp-free and provide energy for endurance events. Easy, effective and economical.

SWEATING & HYDRATION

Sweat rate is proportional to metabolic rate and can amount to 3 to 4 liters per hour or as much as 10 liters per day. Training and heat acclimatization can increase sweat rate by 10 to 20 percent. [1] If you don’t stay hydrated, the heart has to work harder and other organ functions begin to deteriorate as well. Symptoms of being dehydrated include headaches, dizziness, drowsiness, muscle cramping, nausea and vomiting.  Dry mouth, chills and flushed skin are other clues.  I also tend to get quite cranky leading up to dehydration, make poor decisions, and, oddly enough, the skin on my inner forearm gets wrinkly.

Sweat Test: You can perform a DIY Sweat Test to learn approximately how much liquid you need to drink for your specific needs. Before workout, stand on the scale with a filled water bottle (what you plan to drink on the run) and then stand on the scale again with the same water bottle (that may be mostly empty now). Make a note the weight deficit and adjust hydration needs accordingly. For example, if you lost 2 pounds via this body/bottle weighing method, then you need to drink an additional 2-pounds of liquid, which would be 32 ounces (spread out over the workout, don’t chug all at once). The goal is to be never let yourself lose more than 2% of your body weight in sweat during any workout to avoid dehydration, cramping and digestive issues.

 Quick Hydration Checks: Try these two quick, on-the-go self-checks for dehydration. First, take a peek at the color of your urine – if it’s dark or even moderately yellow, you need to drink more. If it’s pale or almost clear, you’re doing good, but take sips pro-actively. Second, you can pinch the skin on the back of your hand and pull it upwards. Once released, the skin should snap back rapidly – if not, you may be dehydrated.

BENEFITS OF WATERMELON JUICE

watermelon juice is a hydrating, sweet, natural beverage that is easy and economical to make at home and can be used in HOMEMADE WATERMELON SPORTS DRINK

Watermelon juice provides a lot of perks to a homemade sports drink, offering plenty of water (92% water), plus fructose and glucose to keep the body going, electrolytes like potassium (8% of Daily Value), and other helpful nutrients such as Vitamin C that help keep you well.  A cup (8-oz) of watermelon juice has 71 calories and almost 18g carbohydrates, providing simple, natural fuel to keep your training moving forward. Plus, obviously, watermelon juice tastes amazing and refreshing!

HOW TO MAKE WATERMELON JUICE

Check out this helpful video tutorial (above) on How to Make Watermelon Juice from Watermelon.org that shows you that shows them method of blending and straining chunks of the fruit to yield juice.

Another economical way to source watermelon juice is by simply catching the “run off” after cutting up the fruit (make sure you have washed the exterior prior to cutting) and also collecting the excess juice that seeps from the cut watermelon overnight. I cut my washed watermelon up on a big, rimmed sheet pan and any juices that run off, I just pour through a strainer and into a mason jar. I also drain off any excess juice that has leeched every morning and add this to my jar for use later in Watermelon-Aid and other beverages. A side benefit of removing the excess juice that has pooled in the container, is that the cut fruit keeps a better texture for longer.

Visit my Watermelon Juice 101 article for more detail information on how to use juiced watermelon, how to freeze watermelon juice, and the expected length of time it should stay fresh and safe in the fridge or freezer.

ADDITIONAL INGREDIENTS IN HOMEMADE WATERMELON SPORTS DRINK

INGREDIENTS FOR HOMEMADE WATERMELON SPORTS DRINK

Additional ingredients in this DIY sports drink includes coconut water, lime or lemon juice, honey and a pinch of Himalayan Sea salt. These ingredients provide an additional boost of energy and electrolytes.

When it comes to adding the honey, just how much to use really depends on your expected energy expenditures. Watermelon juice is sweet enough on its own, but a bit of honey will add more calories and carbs to fuel your run or endurance endeavors.  I typically add 1 tablespoon of honey per two cups (16-oz of liquid), for an added 64 calories and 17.3 grams natural sugar carbohydrate. Tweak the amount up or down as needed. Maple syrup, rice syrup and agave syrup can also be substituted Himalayan Sea salt is an optional ingredient for this watermelon sports drink recipes, but one I like to use to help keep my electrolytes in check on long runs and sweaty days. Just a pinch of this pink salt will do, and I think it makes the flavors of my Watermelon-AID pop! I prefer using Himalayan Sea salt over regular table salt in this drink because it contains many minerals such as calcium, potassium, magnesium, and occasionally zinc and iron

Make Watermelon-AID, a homemade sports drink featuring watermelon juice that Watermelon-AID is a homemade watermelon sports drink that will help keep you hydrated, cramp-free and provide energy for endurance events. Easy, effective and economical.
Pin this for later!
Watermelon-Aid Endurance Sports Drink
Prep Time
5 mins
Total Time
5 mins
 
Mix up your own sports drink to support hydration and provide energy on longs runs and other endurance endeavors. Makes one 2-cup serving with 180 cal, 46g carb, 405mg sodium and 487 mg potassium.
Course: Beverage, workout
Keyword: hydration, sports, sports drink, watermelon
Servings: 1 serving
Calories: 180 kcal
Ingredients
  • 8 ounces fresh watermelon juice
  • 6 ounces coconut water*
  • 1 ounce fresh lemon or lime juice 2 Tbsp, about 1 medium
  • 1 tablespoon honey**
  • 1/8 teaspoon Himalayan Sea salt**
Instructions
  1. Mix all ingredients together and enjoy chilled. It’s even tasty warmed up on a cold day.

  2. *If you like caffeine in your sports drinks, you can substitute chilled green tea for coconut water (but will lose some potassium and sodium in the recipe by doing so)

  3. **Honey and salt may be increased or decreased to suit your specific nutrition requirements.

  4. Store leftovers in the fridge, in air tight container, for up to 3 days.

Recipe Notes


This article is sponsored by Watermelon.org.

[1]  Water Requirements During Exercise in the Heat NIH, National Library of Medicine

How To Hull Strawberries with a Straw: Healthy Snack Hack

Hulling a strawberry with a straw is a simple and effective method to remove the stem and the flavorless core. It’s quick, easy and efficient — especially if you are preparing a bunch of strawberries at once for a fruit tray, summer snack, or as an ingredient for recipes. Also, this strawberry hack is safe for kids — no knife needed and they will have lots of fun with the ‘chore’.

Lean how to hull a strawberry quickly and efficiently with this food prep hack that just uses a drinking straw! No knife, so safe for kids to help out making recipes and snacks.

What you need: Fresh strawberries and a straw. A sturdy straw works best, such as a metal straw or a reusable plastic straw). Even a higher-quality disposable straw (like from fast food) will work — but a paper straw will definitely NOT hold up.

HOW TO HULL STRAWBERRIES WITH A STRAW

  • Wash berries under cool water to remove dirt and pesticides.
  • Hold strawberry with one hand, straw with the other.
  • Insert straw into bottom of berry, directly opposite of the stem.
  • Push and/or gently wiggle straw upwards to effectively remove core and stem in one motion.
  • Pull out straw, which also removes core/stem.
  • Pull stem out of straw and repeat with remaining strawberries. Compost or toss away this part.
  • Sometimes on bigger berries, a bit of leafy section will remain. Just nip that off with a paring knife.

By following these strawberry prep steps, you’ll have perfectly hulled strawberries ready for your recipes or as a healthy snack! Washed, dried, and hulled strawberries should remain fresh for about a week if stored in an air-tight container lined with paper towels. I find the paper towels help help soak up any additional moisture and lengthen the storage time.

SIX STRAWBERRY RECIPES YOU’LL LOVE

Six healthy strawberry recipes you'll love all summer and beyond

Strawberry Cottage Cheese Protein Waffles

No-bake Strawberry Cheesecake Bomb for One

Spicy-Sweet Strawberry Radish Salsa on Wedge Salad

Strawberry, Cucumber & Sugar Snap Salad with Blue Cheese

Strawberry Seed Pizza

Strawberry Tart with Paleo Crust