Quinoa vegetable soup is light, flavourful and packed full of healthy ingredients. With plant-based protein from the quinoa, hearty veggies and creamy coconut milk, it is perfect for a warming lunch idea on colder days.
Soup is a staple in my home when the temperatures outside mean salads are largely off the menu. Other favourites you may like to try during the fall months are my butternut squash and apple soup and pumpkin pesto soup.
This vegetable soup is perfect for an easy lunch or light dinner, and is one of the most viewed recipes here on the blog!
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Why you'll love this soup
- Packed with healthy ingredients. The combination of the vegetables, quinoa and herbs mean that you will be having a very healthy meal!
- Flavourful. The herbs and spice give lots of flavour.
- Without tomatoes. For those who aren't able to tolerate tomatoes, or aren't too keen, this is a quinoa vegetable soup made without tomatoes.
- Easy to make. Just a few steps for this soup to be on your table.
Ingredients
While it may seem as though this soup has a lot of ingredients, it is mostly the vegetables and then pantry staples. You will need:
- Onion and garlic - the base of flavour for the soup.
- Vegetables - I use carrots, sweet potato, corn and cauliflower, but you can be a bit flexible with those you include.
- Quinoa - I tend to use white quinoa, but you can also use a three-colour quinoa blend for a bit of a change.
- Herbs and spices - this soup uses thyme, turmeric and sweet paprika, all of which add so much flavour.
- Vegetable stock and coconut milk - for that creamy taste and texture.
Variations to the recipe
Although you want to keep the quantity of vegetables about the same, you can easily swap in and out for those you prefer or have to hand.
Not a fan of coconut milk? You can make this soup without and simply use a little extra vegetable stock.
Make sure to see the recipe card below for the full ingredients and instructions!
Step by step instructions
Making this soup only requires a few steps:
STEP 1
Fry the onion and garlic until softened, and then add the herbs and spices.
STEP 2
Add the vegetables, quinoa, vegetable broth and coconut milk. Stir well to combine, and bring to a boil. Then reduce to a very light simmer and cook until the vegetables are fork tender and the quinoa has 'opened' up its tails.
STEP 3
If using, pour in the apple cider vinegar and season with salt and pepper. Ladle into your bowls and enjoy!
Frequently asked questions
No, you don't need to cook it beforehand. Just make sure to give it a rinse through, unless it states that it is pre-washed.
Yes, you can just use vegetable stock. Add a little more if you aren't using coconut milk. The soup will be more of a broth-style soup rather than creamy without coconut milk.
Yes, definitely. Just try to keep to similar quantities as the recipe.
More vegetable-based soups to enjoy
Creamy wild rice vegetable soup
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Quinoa vegetable soup
Ingredients
- ½ white onion diced
- 1 garlic clove finely diced
- 1 carrot sliced
- 1 small sweet potato diced
- 2 tablespoon sweetcorn
- 1 cup cauliflower florets
- 60 g quinoa rinsed
- 600 mls vegetable stock
- 1 cup coconut milk
- 1 teaspoon apple cider vinegar optional
- 1 teaspoon thyme
- 1 teaspoon turmeric
- 1 teaspoon sweet paprika
- pinch salt
- pinch black pepper optional
- pinch fresh parsley diced
Instructions
- Drizzle the oil into a large pan and gently fry the onion and garlic for 4-5 minutes until softened. Add the turmeric, thyme and sweet paprika and cook for a further minute or so.
- To the pan add the vegetables, quinoa, vegetable stock and coconut milk. Give it a good stir, and bring to a boil. Reduce the heat and allow to cook on a low-medium heat for 20-25 minutes until the vegetables are cooked through.
- Stir in the apple cider vinegar (if using), salt and pepper. Ladle the soups between your bowls and sprinkle over the fresh parsley. Serve immediately and enjoy!
Notes
- There is no need to cook the quinoa before adding to the soup. Do however rinse it beforehand.
- Vegetables can be swapped in and out for those you have to hand.
- If the soup requires it, add a little more vegetable stock.
- If you follow a low histamine diet and wish to stick to foods rated as 0 on the SIGHI list, you can swap out apple cider vinegar for white distilled vinegar.
Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
All ingredients in this quinoa vegetable soup rate as 0 on the SIGHI list, with the exception of:- black pepper, which scores 2.
- apple cider vinegar, which scores 1.
- garlic, which scores 1.
- vegetable stock - see above!
Eve says
This was very good! Because I follow the Heal your Headache diet, I used a shallot instead of onion and white distilled vinegar instead of apple cider vinegar. Great comfort food, and very healthy.
Claire says
So glad you liked it Eve and could make some swaps to make it suitable for you!
Olivia says
Do you need to cook quinoa first or just add it?
Claire says
Just add it in. It's usually best to rinse it in a sieve first though.
Katie Clark says
Love that this is stew-like and hearty. I will use this recipe all year round, but I can see it being especially wonderful in the fall.
throughthefibrofog says
Yes, perfect for fall I think!
Sheryl says
I am saving all your quinoa recipes for when I'm heparin injections instead of warfarin for blood thinners (meaning I can eat whatever I want without worrying about blood thinning or thickening effects!). All so good looking!
throughthefibrofog says
You must be looking forward to that shirt in medications! It will be so good for you to have less restrictions and enjoy whatever food you like!
Shruti Chopra says
Claire... I have saved this to try! It looks like such a comforting yummm idea - I'll let you know how it goes 🙂
throughthefibrofog says
It's one of my favourites and such a favourite here on the blog too! I love that it feels cosy but also light, if that makes sense. Hope you enjoy it!