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    Home » Lunch and Dinner Recipes

    Healthy Quinoa Soup (Easy and Delicious)

    Published: Jan 18, 2016 · Modified: Feb 25, 2023 by Kushi · This post may contain affiliate links.

    Jump to Recipe Print Recipe

    Quinoa Soup is a spicy, healthy, oil-free, and Thai-style soup that is flavorful and perfect for a winter afternoon. Each generous serving comes to about 450 calories and is ready in 35 minutes.

    Healthy Quinoa Soup with Shrimp and Tofu served in a brown ceramic soup mug.

    If you love soups, check out our homemade broccoli cheddar soup, nutritious bean soup, quick Finger Millet Porridge, one-pot soup with pasta and vegetables, and restaurant-style Veg clear soup.

    Jump to:
    • About Quinoa Soup
    • Ingredients
    • Steps to Prepare Quinoa Soup
    • Expert Chef Tips
    • FAQs
    • More Quinoa Recipes to Love
    • Recipe card
    • User Reviews

    About Quinoa Soup

    When my husband and I are on a healthy diet, we try to eat low-carb, fat-free, protein-packed, gluten-free food for most meals. But a healthy diet should not mean we compromise on tasty food.

    In this hearty Quinoa soup, I have reduced the salt in the recipe and made it completely oil-free. But when you try it, you will never realize that this soup was meant to be healthy. It tastes absolutely rich, delicious, and comforting!

    If you want some healthy recipe ideas, check out our Black bean salad, healthy Mushroom Omelette, fresh spring rolls, etc. Also, check the 27 health benefits of quinoa.

    I have used quinoa in this recipe. Quinoa is a gluten-free grain and a good protein, fiber, and iron source. This grain can be used for breakfast, lunch, or dinner. I have added my favorite veggies and the quinoa in the recipe to balance the calorie intake, increase dietary fiber and make it nutritious. Therefore, this soup is one complete meal for me.

    As most know, Thai cuisine is one of my family's favorites. I have featured several Thai recipes on this blog. Most Thai preparations call for the addition of coconut milk. I have used a relatively small quantity of coconut milk to keep the soup healthy. I decided not to skip this because it enhances the flavor of the soup. So you can adjust the amount of coconut milk based on your preference.

    If you love Thai Recipes, check some of the recipes below.

    • Easy Thai Mango sticky rice dessert on a black plate topped with salted coconut sauce and mung beans.
      Best Mango Sticky Rice - Popular Thai Dessert
    • best crunchy thai salad on a serving plate with spicy cashew dressing.
      Crunchy Thai Salad With Spicy Cashew Dressing
    • Thai Mango Fried Rice, Vegetable, veg or veggie fried rice, leftover rice recipe, how to cook fried rice on instant pot, Pineapple fried rice, basil fried rice, quick and easy vegetarian, vegan meals, #friedrice #pineapplefriedrice #thaistyle #thaifood #veganmeals #vegetarianmeals #dinnerrecipes
      Thai Mango Fried Rice | Veg Fried Rice
    • THAI STYLE POPCORN - CARAMELIZED, VEGAN, GLUTEN FREE SNACK
      Thai Style Popcorn

    If you love seafood, then add your favorite fish. My family loves shrimp, so I added it to the soup along with tofu. You can add other protein sources such as chicken, pork, or ground beef.

    Ingredients

    • Quinoa is the carb source of this soup. Quinoa can be substituted with other millets, brown rice, lentils, beans, etc. Pay attention to the cooking time of these substitutes. You can cook them beforehand and add them to the soup if needed.
    • Carrot, Capsicum, Green beans, Celery, and Shitake mushroom add flavor and crunchiness. Add any veggies of your choice.
    • Tofu is the protein source.
    • Onion for flavor and sweetness.
    • Green chilies (optional) and Red Chilie powder for spice. Red chili powder also adds color. Adjust their amounts as per your spice tolerance level.
    • Garlic, Lemongrass (optional), and Ginger/Galangal are the primary aromatics used in Thai cuisine. Add only those that are readily available.
    • Worcestershire sauce (optional) and Soy Sauce to add tanginess and sweetness. Worcestershire sauce can be substituted with Oyster sauce or Fish sauce. Vegans should use vegan-certified Worcestershire sauce.
    • Coconut milk for richness and helps in mellowing the intense flavors. It can be skipped or substituted with heavy cream.
    • Water for making stock and adjusting the consistency of the soup.
    • Fresh Thai basil leaves add aroma and freshness. This can be skipped, or you can also use Italian basil or dried basil leaves.
    • Jaggery or Palm Sugar is optional but adds light sweetness. It can be substituted with regular or brown sugar.
    • Bouillon cube for a flavorful stock. It can be skipped if unavailable.
    • Spring onion and Cilantro/Coriander leaves - for garnish.

    Refer to the recipe card below for a complete list of ingredients and their amounts.

    Quick and Simple Thai-Style Quinoa Soup with Tofu and vegetables served in a white ceramic bowl.

    Steps to Prepare Quinoa Soup

    Step 1: Finely chop half a portion of carrots, celery, green beans, mushrooms, and capsicum for use in preparing stock. Slice the remaining portion of these veggies lengthwise to be added later in the soup.

    Step 2: Dry roast quinoa for 4 to 5  minutes on medium to medium-low flame or until you get a good aroma.

    Step 3: Add finely chopped onions to a pan on medium-high heat and saute until soft. Add ginger, garlic, green chilies, and lemon grass, and saute for another minute. Next, add finely chopped veggies, water, and a bouillon cube and bring it to a nice boil (about 10 mins). Note: we are skipping oil in this recipe. You can add 1 tablespoon of oil if you prefer.

    Step 4: Add the quinoa, coconut milk, sauces, red chile powder, basil leaves, and salt to taste. Cover and cook until quinoa becomes translucent and sprouts (about 15 minutes). Add tofu, shrimp, and the remaining sliced veggies, and cook for 2 minutes.

    Thai-style quinoa soup is now ready. Garnish it with coriander leaves and spring onions. Serve hot, and enjoy.

    Easy Homemade Quinoa Soup with Tofu and vegetables served in a white ceramic bowl.

    Expert Chef Tips

    • Vary the amount of spices as per your taste.
    • You can substitute fresh basil leaves with dried basil leaves and jaggery with brown sugar or regular sugar.
    • You can further simplify this recipe. Just prepare a simple and popular Peruvian quinoa soup with quinoa, carrots, onion (or leeks), garlic, celery, cabbage, and water. Garnish with some chopped cilantro before serving.
    • Add cabbage, spinach, kale, etc., to make the soup more filling and flavorful.
    • Quinoa can be paired with or completely substituted with any canned beans of your choice.
    • If you like your veggies to be soft, finely chop the veggies and add them all at once when preparing the stock.
    • You can use store-bought vegetable or chicken stock to make this recipe. If using this approach, skip the following ingredients - bouillon cube and water. Replace this with 4 cups of store-bought stock. Bring the stock to a boil and follow Step 4 mentioned above.
    • Other cooking methods: You can prepare this soup in a slow cooker, Instant Pot, and pressure cooker.

    Storage and Make-Ahead Instructions

    Store any leftover quinoa soup in the refrigerator for up to 2 days. When ready to serve, bring it to a boil on the stovetop or reheat in a microwave.

    Homemade Quinoa Soup freezes well. Allow the soup to cool completely, then transfer it to airtight freezer-safe containers or freezer bags and store it in the freezer for up to 3 months. When ready to use, thaw it overnight in the refrigerator or for 3 to 4 hours at room temperature before reheating.

    Freshly garnish with chopped cilantro before serving, and no one will know it was leftover soup!

    FAQs

    Can I use any type of quinoa in my soup?

    Yes. You can use white, red, black, or brown (any variety) quinoa, as they have similar cooking times and will work well in the soup.

    Can I substitute quinoa with other grains?

    If quinoa is unavailable, you can prepare this soup with rice, barley, millets, lentils, beans, bulgur, etc. Pay attention to their cooking times. You can also use pre-cooked versions of these alternatives, which is especially useful when you are in a rush.

    What goes well with quinoa soup?

    Breads, roasted Brussels sprouts, roasted sweet potatoes, baked potatoes, rice and beans, etc., go well with this soup.

    More Quinoa Recipes to Love

    • healthy quinoa salad, weight loss quinoa salad, vegetarian, vegan. gluten-free, diabetic-friendly
      HEALTHY QUINOA SALAD | WEIGHT LOSS QUINOA SALAD
    • healthy, easy quinoa venn pongalfor weight loss served in a white bowl.
      Easy Quinoa Pongal Recipe | Healthy South Indian Khichdi
    • Quinoa and Lentil Salad recipe | Vegan, Gluten Free Plant Based Protein Recipe | Quinoa and Lentils.
      Quinoa Lentil Salad - Vegan and Gluten-Free
    • Holding healthy quinoa idli or millet idli with more idlis, sambar and chutney in background.
      Quinoa Idli | Millet Idli | Idli without Rice

    Did you like this recipe? Please leave a star ⭐️⭐️⭐️⭐️⭐️ rating below and/or a review in the comments section. You can also stay in touch with us through social media by following us on Pinterest, Facebook, Instagram, and Twitter.

    Recipe card

    Healthy and Delicious Quinoa Soup with Tofu and vegetables served in a white ceramic bowl.

    Healthy Quinoa Soup (Quick and Delicious)

    Kushi
    Quinoa Soup is a spicy, healthy, oil-free, and Thai-style soup that is flavorful and a perfect companion on a winter afternoon. Each generous serving comes to about 450 calories and is ready in 35 minutes.
    5 from 14 votes
    Print Recipe Pin Recipe
    Prep Time 5 minutes mins
    Cook Time 30 minutes mins
    Total Time 35 minutes mins
    Course Dinner, Lunch, Soup
    Cuisine Thai
    Servings 2 people
    Calories 429 kcal

    Ingredients
      

    • ⅔ cup Quinoa any variety
    • 1 large Carrot half finely chopped, remaining julienned
    • 1 medium Bell Pepper half finely chopped, remaining julienned
    • 2 sticks Celery one finely chopped, one sliced across
    • 4 large Mushroom two finely shopped, two sliced
    • 6 pods Green beans 3 finely chopped, remaining chopped
    • 1 small Onion finely chopped
    • 1 piece Green chilie optional, chopped
    • 3 cloves Garlic finely chopped
    • 1 tablespoon Lemongrass finely chopped
    • 1 tablespoon Ginger or Galangal, finely chopped
    • 4 cups Water
    • 1 cube Bouillon
    • 4 oz Tofu firm, cubed, can also add shrimp
    • ⅓ cup Coconut milk
    • 1 teaspoon Soy sauce
    • 1 teaspoon Worcestershire sauce
    • 1 teaspoon Red chilie powder
    • 6 leaves Thai Basil
    • ½ teaspoon Jaggery or Brown sugar
    • ½ teaspoon Salt adjust to taste
    • 1 tablespoon Spring onion for garnish
    • 1 tablespoon Cilantro for garnish

    Instructions
     

    Step 1 - Prep the veggies

    • Finely chop half a portion of carrots, celery, green beans, mushrooms, and green bell pepper (capsicum) for use in preparing stock. Slice or chop the remaining portion of these veggies to be added later in the soup.
      1 large Carrot, 1 medium Bell Pepper, 2 sticks Celery, 4 large Mushroom, 6 pods Green beans

    Step 2 - Dry roast quinoa (optional step)

    • Dry roast quinoa for 4 to 5  minutes on medium to medium-low flame or until you get a good aroma. Roasting quinoa is optional.
      ⅔ cup Quinoa

    Step 3 - Prepare the Stock

    • Add finely chopped onions to a pan on medium-high heat and saute till it becomes soft (about a minute). Note: we are skipping oil in this recipe, you can add 1 tablespoon of oil if you prefer.
      1 small Onion
    • Add ginger, garlic, green chilies, and lemon grass, and saute for another minute.
      1 piece Green chilie, 3 cloves Garlic, 1 tablespoon Ginger, 1 tablespoon Lemongrass
    • Next add finely chopped veggies, water, and a bouillon cube and bring it to a nice boil (about 10 mins).
      4 cups Water, 1 cube Bouillon

    Step 4 - Prepare the soup

    • Add the roasted quinoa (from Step 2), coconut milk, soy sauce, Worcestershire sauce, red chile powder, basil leaves, jaggery, and salt to taste. Cover and cook until quinoa becomes translucent and sprouts (about 15 minutes).
      ⅓ cup Coconut milk, 1 teaspoon Soy sauce, 1 teaspoon Worcestershire sauce, 1 teaspoon Red chilie powder, 6 leaves Thai Basil, ½ teaspoon Jaggery, ½ teaspoon Salt
    • Add tofu, shrimp, and the remaining sliced veggies, and cook for 2 minutes.
      4 oz Tofu
    • Thai-style healthy quinoa soup is now ready. Garnish it with coriander leaves and spring onions. Serve hot and enjoy.
      1 tablespoon Spring onion, 1 tablespoon Cilantro

    Notes

    Expert Chef Tips

    • Vary the amount of spices as per your taste.
    • You can substitute fresh basil leaves with dried basil leaves and jaggery with brown sugar / sugar.
    • You can further simplify this recipe. Just use quinoa, carrots, onion (or leeks), garlic, celery, cabbage, and water to prepare a simple and popular Peruvian quinoa soup. Garnish with some chopped cilantro before serving.
    • You can add cabbage, spinach, kale, etc., to make the soup more filling and flavorful.
    • Quinoa can be paired with or completely substituted with any canned beans of your choice.
    • If you like your veggies to be soft, finely chop the veggies and add them all at once when preparing the stock.
    • You can use store-bought vegetable or chicken stock to make this recipe. If using this approach, skip the following ingredients - bouillon cube and water. Replace this with 4 cups of store bought stock. Bring the stock to a boil and follow Step 4 mentioned above.

    Storage instructions

    • Store any leftover quinoa soup in the refrigerator for up to 2 days. When ready to serve, bring it to a boil on the stovetop or reheat in a microwave.
    • Homemade Quinoa Soup freezes well. Allow the soup to cool completely, then transfer it to airtight freezer-safe containers or freezer bags and store in the freezer for up to 3 months. When ready to use, thaw it overnight in the refrigerator or for 3 to 4 hours at room temperature before reheating.
    • Freshly garnish with chopped cilantro before serving, and no one will know it was leftover soup!

    Nutrition

    Calories: 429kcalCarbohydrates: 59gProtein: 18gFat: 15gSaturated Fat: 8gPolyunsaturated Fat: 4gMonounsaturated Fat: 2gSodium: 1318mgPotassium: 1065mgFiber: 10gSugar: 10gVitamin A: 8508IUVitamin C: 89mgCalcium: 184mgIron: 6mg
    Tried this recipe?Let us know how it was!

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    Reader Interactions

    Comments

    1. Cheri

      January 19, 2016 at 10:28 pm

      5 stars
      Hi Kushi, love anything with quinoa, this soup is wonderful!

      Reply
      • Kushi

        January 20, 2016 at 12:04 am

        Thank you Cheri 🙂

        Reply
    2. srividhya

      January 21, 2016 at 12:33 am

      5 stars
      Great recipe between where did you get the vegan / vegetarian version of Worcestershire sauce??

      Reply
      • Kushi

        January 21, 2016 at 8:59 pm

        Thank you Sri 🙂 I got it from Kroger!

        Reply
    3. Revathi

      January 23, 2016 at 6:32 pm

      5 stars
      Such a brilliant use of Quinoa. Minus the shrimp, this soup looks so yummy and delicious 🙂

      Reply
      • Kushi

        January 25, 2016 at 12:07 am

        Thank you Revathi 🙂

        Reply
    « Older Comments
    5 from 14 votes (1 rating without comment)

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    Hi, I'm Sridevi! I am a Software Engineer by qualification, a full-time Food Blogger by passion, a self-published Author, and a happy person two kids (monsters) ago.

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