Dash Diet Soup for Healthy and Delightful Dinners

Anyone looking for a healthy and delicious dinner recipe that’s easy on the wallet should consider making the Dash Diet Soup. Not only is it full of ingredient-rich and satisfying flavor, this soup is also packed with antioxidants, vitamins, minerals, and an abundance of other beneficial ingredients. For those unfamiliar with the Dash Diet, it’s a nutritional plan designed to lower blood pressure, reduce cholesterol, and encourage weight loss.


– ½ finely chopped onion
– 1 clove minced garlic
– 2 tablespoons olive oil
– 1 cup diced vegetables (carrots, celery, onion, mushrooms, etc.)
– 3 cups chicken broth
– 1 can of tomatoes (crushed or diced)
– 1 teaspoon Italian seasoning
– ¼ cup uncooked quinoa
– ½ cup corn
– Salt and Pepper to taste


First things first, prepare your vegetables if they require pre-chopping. In a large saucepan, heat the olive oil over medium-high heat. Add the onions and cook them until they are lightly golden. Add the garlic and stir for one minute, then add the chopped vegetables. Cook until lightly softened, stirring occasionally. Then add the chicken broth, tomatoes, Italian seasoning, quinoa, and salt and pepper to taste. Bring to a boil, then reduce heat and let simmer for about 15 minutes or until quinoa is cooked. Add the corn, stir and simmer for another 5 minutes until heated through.

Serving Suggestions

This Dash Diet Soup is the perfect one-pot dinner for busy weeknights. Enjoy it by itself or top it with a dollop of sour cream for some extra flavor. It also pairs nicely with a side of warm, crusty bread with butter. You can also flavor this soup up with some freshly chopped parsley or cilantro, or even a sprinkle of feta cheese. For more of a South American flavor, try adding a spoonful of cumin and chili powder and perhaps a bit of diced jalapeno.

A nutritious meal, like this Dash Diet soup, proves that healthy eating can be both flavorful and enjoyable. For more creative and health-oriented recipes, you can find other suggestions on our website. Enjoy!