Sausage, Red Pepper, and Spinach Soup with Quinoa

Sausage Veggie Quinoa Soup3

It’s the most wonderful time of the year, right? The time of year filled with holiday parties and shopping and trying to get your life in order before the new year begins.

It can be really stressful and cause many people to throw their hands in the air and surrender their healthy habits. Eating out, tossing back a few extra cocktails, and skipping workouts are the norm in December. But they don’t have to be!

Don’t worry, I’m not going to preach to you about how you need to get an hour of exercise everyday and plan elaborate three course meals complete with salads and tons of veggies.

While that would be wonderful and all, it sounds exhausting just typing it. And it’s so totally not realistic.

Instead, let’s just focus on getting in a healthy and satisfying meal that takes you a few minutes to throw together.

Sausage Veggie Quinoa Soup1

This Sausage, Red Pepper, and Spinach Soup with Quinoa is a great alternative to ordering takeout or grabbing a meal at a local restaurant. It’s easy to prepare and takes very little hands on time. You’ll use a few healthy convenience items, like pre-washed lettuce and cooked chicken sausage, to help make this a breeze.

I love keeping big batches of soup in the refrigerator and freezer during busy times of my life because they keep the stress of meal planning to a minimum. Plus, they are great to help you save money and keep your health in check. In fact, making sure that I eat a healthy and satisfying lunch before I attend a party that evening is one of my favorite tips for halting the overindulgence of the season.

Yes, I enjoy the food at the party, but I don’t stuff my face with tons of junk when I get to the party. What’s my secret? I eat a filling breakfast {these Egg Muffins are the perfect portable and protein-packed breakfast} and a satisfying lunch, like this Sausage, Red Pepper, and Spinach Soup with Quinoa, so I’m not starving when I finally get to the party.

Sausage Veggie Quinoa Soup2

Depriving yourself during the day is only going to set you up for making bad decisions later in the day. No matter how good your intentions are, if you are hungry, you are more likely to make a bad choice.

So make a big ole’ batch of soup and keep it in your fridge. This also freezes well and can be a life-saver on nights where you have no energy to cook dinner.

You don’t have to go hungry to stay healthy during the holidays, and more importantly, you can enjoy healthy food that is easy, delicious, and satisfying.

Sausage, Red Pepper, and Spinach Soup with Quinoa

Sausage, Red Pepper, and Spinach Soup with Quinoa


  • 2 tsp olive oil
  • 1 onion, diced
  • 1 red bell pepper, diced
  • 3 cloves garlic, minced
  • 4 cups chicken broth
  • 2 cups water
  • 3/4 cup quinoa
  • 1 lb. chicken sausage, sliced {I used Roasted Red Pepper & Spinach Chicken Sausage}
  • 1 (5 oz) package baby spinach or baby spinach/herb mix
  • grated parmesan cheese for serving


  1. Heat olive oil over medium heat in a large soup pot or Dutch oven. Add onion and bell pepper and sauté for about 7 minutes. Stir in garlic and cook for 1 minute, stirring often.
  2. Pour in chicken broth and water. Bring to a boil. Stir in quinoa, and cook, partially covered, for 15 minutes over medium heat.
  3. Stir in chicken sausage and baby spinach, and cook for 10 minutes. Serve with grated parmesan cheese if desired.

Looking for other really good easy soup options that freeze well? Here are some of my favorites: Beef and Vegetable Soup, Pork Posole, Salsa Lentil Soup, and White Bean & Turkey Chili.


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Meme Inge is a registered dietitian/nutritionist living in New Orleans, LA - notably referred as The Big Easy. Growing up surrounded by a family of cooks, Meme has always been a lover of food - both healthy and not so healthy. She started the blog Living Well Kitchen as an outlet for sharing her kitchen creations and nutrition knowledge with others. Living Well Kitchen is busting with recipes, practical nutrition advice, local restaurant reviews, fitness fun, and any other ramblings she may have. Join her as she waxes poetic about fruits & veggies and tries to make southern staples just a little bit healthier.

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