• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Recipes
  • About me
  • Shop
  • Subscribe

Throughthefibrofog

menu icon
go to homepage
  • Recipes
  • About me
  • Shop
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • Recipes
    • About me
    • Shop
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Lunch

    Published: Apr 23, 2020 · Modified: Feb 9, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 10 Comments

    Quinoa vegetable soup

    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.

    two white bowls of quinoa vegetable soup on a white and blue cloth.

    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!

    This post contains affiliate links. As an Amazon associate, I earn from qualifying purchases. This is at no extra cost to you, and is much appreciated support towards the running of the blog.

    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!

    close up of a bowl of quinoa vegetable soup on a white and blue cloth.

    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

    Do I have to cook the quinoa before adding it to the soup?

    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.

    Can you make the soup without coconut milk?

    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.

    Can I change which vegetables to use?

    Yes, definitely. Just try to keep to similar quantities as the recipe.

    two bowls of quinoa vegetable soup on a white ad blue cloth.

    More vegetable-based soups to enjoy

    Broccoli and cauliflower soup

    Root vegetable soup

    Creamy wild rice vegetable soup

    Cauliflower and corn chowder

    Celery soup

    I’m always in the kitchen, so come join me on Instagram and Facebook to be the first to hear of new recipes. And please do leave a star rating if you tried the recipe!

    white bowl of quinoa vegetable soup.

    Quinoa vegetable soup

    Claire
    This quinoa vegetable soup is a lovely light but filling lunch that is brimming with healthy veggies, creamy coconut milk and protein-rich quinoa.
    5 from 3 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 25 mins
    Total Time 35 mins
    Course Dinner, Lunch, Main Dish, Soup
    Cuisine American, British
    Servings 2 people

    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!
    Tried this recipe?Let us know how it was!
    Tweet
    Share
    Pin
    Share
    « 22 non-pharmacological forms of pain relief recommended by those living with chronic illness
    8 tips for a successful phone or video-call medical appointment »

    Reader Interactions

    Comments

    1. Eve says

      March 19, 2022 at 5:52 pm

      5 stars
      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.

      Reply
      • Claire says

        March 19, 2022 at 6:48 pm

        So glad you liked it Eve and could make some swaps to make it suitable for you!

        Reply
    2. Olivia says

      February 06, 2022 at 1:36 am

      Do you need to cook quinoa first or just add it?

      Reply
      • Claire says

        February 06, 2022 at 9:08 am

        Just add it in. It's usually best to rinse it in a sieve first though.

        Reply
    3. Katie Clark says

      June 15, 2020 at 3:12 pm

      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.

      Reply
      • throughthefibrofog says

        June 15, 2020 at 5:02 pm

        Yes, perfect for fall I think!

        Reply
    4. Sheryl says

      June 15, 2020 at 2:57 am

      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!

      Reply
      • throughthefibrofog says

        June 17, 2020 at 7:16 am

        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!

        Reply
    5. Shruti Chopra says

      June 12, 2020 at 12:28 pm

      Claire... I have saved this to try! It looks like such a comforting yummm idea - I'll let you know how it goes 🙂

      Reply
      • throughthefibrofog says

        June 12, 2020 at 12:33 pm

        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!

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

    More about me →

    Popular recipes

    • Ginger beer (yeast free)
    • Spiced poached pears (without wine)
    • Rosemary chicken fillets (pan fried)
    • Apple and pear smoothie

    Recent Recipes

    • Low histamine teas (and coffee alternatives)
    • Whipped ricotta crostini
    • Low histamine nuts and seeds (with recipes)
    • Easy flaxseed pudding

    As an Amazon associate I earn from qualifying purchases.

    Please see my disclaimer. I am not a doctor or healthcare professional. All posts are for informational purposes only and do not constitute medical advice in any way.

    Footer

    ↑ back to top

    About

    • About Me
    • Disclaimer
    • Cookie Policy

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Work With Me

    Copyright © 2022 Through The Fibro Fog

    This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish. Cookie settingsACCEPT
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these cookies, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may have an effect on your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT