This Instant Pot quinoa soup is hearty, filling, flavourful, and loaded with wholesome vegetables. It’s perfect for busy weeknights so you can set it and forget it, and it’s ready before you know it. No Instant Pot? I have directions for the stovetop, too.
This recipe was originally published in February 2019. It has been updated for content and photos.
This quinoa vegetable soup is perfect for cooler weather, but also fantastic in warmer months using fresh tomatoes instead of sauce.
Plus, it’s wholesome, delicious, AND well under 200 calories for a generous serving.
And if you’re a soup fan like we are, make sure to check out our awesome soup collection too.
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Why you’ll love it
- Wholesome: Filled with quinoa and vegetables for a nutrient-dense meal.
- Simple: This dish is so easy to make no matter which cooking method (pressure cooker OR stove top) you choose.
- Low in calories: YET FILLING! It’s perfect for weight loss and weight management because you can have a generous bowl at UNDER 200 calories. (It also happens to be virtually fat-free too.)
- Allergen friendly: This Instant Pot quinoa soup is not only vegan, but it’s also gluten-free, nut-free, corn-free, and soy-free.
- Flavourful + delicious! Of course. 😉
Ingredients + Substitutions
Here’s everything you’ll need to make this delicious Instant Pot quinoa soup.
- Onion/Carrot/Celery: These three veggies make the perfect start to any soup, including this delicious Instant Pot quinoa soup. Sauté them separately first for the best flavour.
- Veggies: I like green zucchini or yellow squash, peas, and baby spinach for added vegetables. But you may sub for other veggies you have on hand. The zucchini may be swapped with another squash such as butternut, or acorn squash. But make sure to chop those smaller if using since they are harder and have a longer cook time, compared to zucchini.
- Quinoa: It wouldn’t be a quinoa soup without the quinoa, but if you find yourself without quinoa on hand, you may use another grain such as barley or brown rice with similar results. NOTE: Both options have longer cook times, so cook accordingly.
- Broth: Use a flavourful broth, such as our homemade bouillon powder.
- Tomato sauce: Use your favourite tomato puree or homemade tomato sauce.
- Spices: I like garlic powder, red chili powder, and oregano. But you may omit, increase, decrease, or add other seasonings to suit your taste.
Instructions
(This is a summary with step by step photos, full recipe measurements and instructions are in the recipe card below.)
Sauté the onion, carrot, and celery until softened. (photo 1)
Then add all remaining ingredients EXCEPT the spinach. (photo 2)
For Instant Pot, pressure cook 2 mins and quick release. For stovetop, simmer 15 mins. (photo 3)
Once cooked, turn off the heat (or your IP) and stir in the spinach. (photo 4)
NOTE: Make sure the valve on your lid is in the sealing position, or it will not reach pressure. When the timer completes, quick release immediately to prevent overcooking.
Taste and adjust for salt and black pepper if needed and serve with vegan parmesan cheese, if you’d like.
Variations
As always, feel free to customize this dish to suit your dietary needs and preferences (or whatever you have in your fridge and pantry). 😉
Here are some fantastic additions you might like to try:
- For added protein: Add one 15-ounce can of chickpeas, lentils, pinto beans, kidney beans, or black beans. (Or 1.5 cups of cooked chickpeas/lentils/beans.)
- For extra veggies: Add 1 cup of broccoli or cauliflower florets, green beans, baby kale, diced tomatoes, diced sweet potatoes or squashes, and/or a package of sliced mushrooms.
- Make it spicy: Add 1-2 teaspoons of red pepper flakes, or ½-1 teaspoon of ground cayenne pepper.
- Add citrusy flavour with a squeeze of lemon juice, lime juice, or 1-2 teaspoons of apple cider vinegar.
- For kid-friendly: Use a food processor to chop everything very small if you have picky eaters that don’t want larger chunks of vegetables. Or puree a portion of soup with some extra broth or water to thin it out as needed.
Equipment
I use a 6-quart Instant Pot for the pressure cooker method.
For the stovetop method, you may use any large soup pot, OR, it also fits in this 12-inch Xtrema Ceramic Versa pan (photographed above).
Storage
Leftovers keep refrigerated in a sealed container for 3-4 days. Reheat on the stovetop or in your pressure cooker using the sauté mode. Add a little extra broth when reheating to thin the soup as desired.
To freeze, allow the soup to cool to room temperature. Then store in a freezer-safe airtight container for up to 3 months. Make sure to leave a little bit of space at the top of the container to allow for expansion.
Expert Tips
- Dice the onion, carrots, and celery into small pieces, but keep the zucchini pieces larger so they don’t overcook and get too soft.
- If using the Instant Pot method, make sure the valve on your lid is in the sealing position, or it will not reach pressure. When the timer completes, quick release immediately to prevent overcooking.
- If using the stovetop method, keep your pot or saucepan covered with a lid while cooking to prevent the liquids from evaporating too much and the soup from getting too thick.
- As the soup cools, the quinoa will absorb more broth. Add a little extra broth, as needed, if the soup gets thicker than you’d like.
More delicious Instant Pot soup recipes
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Buon appetito
Rosa
📖 Recipe
Equipment
Ingredients
- 1 yellow onion diced
- 2 large carrots diced
- 2 celery ribs diced
- 2 zucchini quartered lengthwise + thickly sliced
- 1.5 cups frozen peas
- 6 cups low sodium vegetable broth
- 2 cups tomato sauce or tomato puree of choice
- 1 cup quinoa
- 5 ounces baby spinach
- ½ teaspoon dried oregano
- ½ teaspoon garlic powder
- ½ teaspoon chili powder
- salt + pepper to taste
Instructions
Instant Pot Directions
- Set your Instant Pot to sauté. Add 3-4 tablespoons of water, with the onion, carrots, and celery, and sauté until softened, approx. 5 minutes. (Add more water if needed to prevent sticking.)
- Add all the remaining ingredients, except the spinach, and give it a stir. Lock your lid in place, ensuring the valve is set to the sealing position. Then set to high pressure for 2 minutes. (It will take approx. 15 minutes to reach pressure.) Once complete, quick release, remove the lid and stir in the spinach until wilted.
Stove Top Directions
- In a large soup pot, add 3-4 tablespoons of water, with the onion, carrots, and celery, and sauté over medium heat until softened, approx. 5 minutes. (Add more water as needed to prevent sticking.)
- Then add all the remaining ingredients, except the spinach, cover your pot with a lid, and bring to a low boil. Then simmer the soup for 12-15 minutes, until the quinoa is cooked and the soup has thickened. Turn off the heat, and stir in the spinach until wilted.
Notes
- Dice the onion, carrots, and celery into small pieces, but keep the zucchini pieces larger so they don’t overcook and get too soft.
- If using the Instant Pot method, make sure the valve on your lid is in the sealing position, or it will not reach pressure. When the timer completes, quick release immediately to prevent overcooking.
- If using the stovetop method, keep your pot or saucepan covered with a lid while cooking to prevent the liquids from evaporating too much and the soup from getting too thick.
- As the soup cools, the quinoa will absorb more broth. Add a little extra broth, as needed, if the soup gets thicker than you’d like.
Lucie says
I tried this recipe for dinner tonight. I was in a hurry so I skipped sautéing and just did a dump and start. It was sooo delicious 😋. My daughter said “next time you make soup, please make this kind again”. That’s a huge compliment coming from a 13 year old!
Rosa says
Thrilled you both loved the soup, Lucie. Thanks so much for taking the time to leave a review. 🙂
Adriana says
My first soup using the Instant Pot. It is delicious and I’ll certainly make it again. In Brazil, we don’t have all ingredients exactly as described in the recipe. As and example, I had to change the broth, but it didn’t make diference in the final result. Thanks for the amazing recipe!
Rosa says
You’re very welcome Adriana. So happy you enjoyed. Thanks very much for the review. 🙂
Lucy says
Hi Rosa,
This sounds fantastic like ALL OF YOUR RECIPES!!! You are my go-to resource and I’m grateful for your work 🙂
Curious what you might recommend as a sub for tomatoes? Considering roasted butternut squash plus some lemon juice for the acid? Many thanks –
Rosa says
Hi Lucy, thanks so much for the comment. I’m flattered you’re enjoying my recipes! 🙂
The tomato sauce here is adding more liquid to the soup, so if you want to use butternut squash, you’ll need to puree and water it down into a saucey consistency. But lemon juice sounds great to add some acid. You can also try blending some roasted red peppers for added colour and flavour. Hope you enjoy!
Rafat says
Delicious soup! I added some mushrooms and cayenne pepper. Very flavorful, would make again.
rosa says
Thanks Rafat, glad you enjoyed. 🙂
Debbie says
What a delicious soup!!! Made the recipe exactly as written, just added some green beans to it. The whole family enjoyed this one, will definitely make again.
rosa says
That’s great Debbie! Thanks for sharing your process. 🙂
Kevin says
This is an excellent soup — but not enough veggies! I increased the recipe by half, added a packet of mushrooms, a can of chickpeas, and a can of corn. Next time I’ll add some green beans and asparagus. Thanks for the recipe!
rosa says
Thanks for taking the time to leave your feedback Kevin, much appreciated. I’m thrilled you enjoyed and those sound like great additions.
Stacy says
Just tried this for tonight’s dinner and my husband who doesn’t like soups devoured it and keeps raving about how good it was!! Win win
rosa says
Thanks for the feedback Stacy. That’s so great to hear. Glad you both enjoyed!
Lucy says
Omgosh you saved me for dinner tonight… I was just looking online for some vegan instant pot recipes, when your email came in! I am going to make this soup right now! Keep these recipes coming! Loving my new instant pot – thankful my sister and PT recommended it…such a great meal-saver especially for me with TBI (traumatic brain injury) as I often forget food in the oven/stovetop but I don’t have to worry about that with my Instant Pot!
rosa says
Hi Lucy, so glad I could help! The Instant Pot is quickly becoming one of my favourite appliances. Hope you enjoy this recipe.