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Healthy and Delicious Quinoa Soup with Tofu and vegetables served in a white ceramic bowl.
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5 from 14 votes

Healthy Quinoa Soup (Quick and Delicious)

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.
Prep Time5 minutes
Cook Time30 minutes
Total Time35 minutes
Course: Dinner, Lunch, Soup
Cuisine: Thai
Servings: 2 people
Calories: 429kcal
Author: Kushi

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: 429kcal | Carbohydrates: 59g | Protein: 18g | Fat: 15g | Saturated Fat: 8g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 2g | Sodium: 1318mg | Potassium: 1065mg | Fiber: 10g | Sugar: 10g | Vitamin A: 8508IU | Vitamin C: 89mg | Calcium: 184mg | Iron: 6mg