• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
This Healthy Kitchen
  • RECIPES
  • FALL RECIPES
  • SUBSCRIBE
  • JOIN/LOGIN
  • ACCOUNT
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
menu icon
go to homepage
  • RECIPES
  • FALL RECIPES
  • SUBSCRIBE
  • JOIN/LOGIN
  • ACCOUNT
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • RECIPES
    • FALL RECIPES
    • SUBSCRIBE
    • JOIN/LOGIN
    • ACCOUNT
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×
    Home » Recipes » Soups

    Instant Pot Quinoa Soup with Veggies

    Published: Feb 6, 2023 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

    1.6K shares
    JUMP TO RECIPE

    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.

    Bowl of quinoa vegetable soup.

    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.

    Jump to:
    • Why you’ll love it
    • Ingredients + Substitutions
    • Instructions
    • Variations
    • Equipment
    • Storage
    • Expert Tips
    • More delicious Instant Pot soup recipes
    • 📖 Recipe
    Dutch oven with vegetable and quinoa soup inside.

    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.

    Vegetables, spices, broth, and quinoa scattered on kitchen counter.
    See recipe card for quantities.
    • 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.)

    Deep pan with diced onion, carrots, and celery inside.

    Sauté the onion, carrot, and celery until softened. (photo 1)

    Deep pan with broth, spices, zucchini, tomato sauce, quinoa and peas inside.

    Then add all remaining ingredients EXCEPT the spinach. (photo 2)

    Large soup pan filled with veggies, tomato broth and quinoa.

    For Instant Pot, pressure cook 2 mins and quick release. For stovetop, simmer 15 mins. (photo 3)

    Deep pan filled with cooked quinoa and vegetable soup.

    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.

    Bowl of soup with pot of soup behind it.

    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

    • Bowl of soup with sweet potato, mushrooms, zucchini, chickpeas and crushed peanuts and cilantro on top.
      Instant Pot Peanut Soup w/ Chickpeas
    • close up of bowl of broccoli potato soup
      Healthy Broccoli Potato Soup
    • White bowl of stew with mushrooms, carrots, potatoes, peas, lentils, corn.
      Instant Pot Vegan Stew [Oil Free]
    • bowl with handles filled potato soup with bacon and chive garnish.
      Instant Pot Vegan Potato Leek Soup (with Stove Top Directions)

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest, and Twitter to see more delicious food and get all the latest updates.

    Buon appetito

    Rosa

    📖 Recipe

    Bowl of soup with quinoa and vegetables.

    Instant Pot Quinoa Soup w/ Vegetables

    An Instant Pot quinoa soup that's hearty, filling, and flavourful with stovetop directions too!
    4.97 from 28 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 15 minutes minutes
    Cook Time: 20 minutes minutes
    Total Time: 35 minutes minutes
    Course: Main Course, Soup
    Cuisine: Italian
    Servings: 6 Servings
    Calories: 186kcal
    Author: Rosa

    Equipment

    Image of Instant Pot pressure cooker on white background.
    Pressure Cooker
    12 inch Versa Pan

    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
    Prevent your screen from going dark

    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.
    Leftovers keep refrigerated for 3-4 days or freeze airtight for up to 3 months. Make sure to cool the soup before freezing and leave some room for expansion.

    Nutrition

    Calories: 186kcal | Carbohydrates: 34g | Protein: 9g | Fat: 2g | Sodium: 312mg | Potassium: 814mg | Fiber: 8g | Sugar: 8g | Vitamin A: 6704IU | Vitamin C: 45mg | Calcium: 74mg | Iron: 5mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.
    1.6K shares

    Reader Interactions

    Comments

      Leave a Comment + Star Rating ⭐⭐⭐⭐⭐ Cancel reply

      Your feedback is greatly appreciated! Please do us a favour and rate the recipe in addition to commenting as this is very helpful to us and other readers. Tell us about substitutions you made, how it turned out, and anything helpful to others who may make the recipe. Rude or insulting comments are not accepted. Your email address will not be published.

      Recipe Rating




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. Lucie

      February 15, 2023 at 10:34 pm

      5 stars
      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!

      Reply
      • Rosa

        February 16, 2023 at 8:29 am

        Thrilled you both loved the soup, Lucie. Thanks so much for taking the time to leave a review. 🙂

        Reply
    2. Adriana

      January 06, 2021 at 3:55 pm

      5 stars
      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!

      Reply
      • Rosa

        January 06, 2021 at 6:02 pm

        You’re very welcome Adriana. So happy you enjoyed. Thanks very much for the review. 🙂

        Reply
    3. Lucy

      July 13, 2020 at 5:25 pm

      5 stars
      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 –

      Reply
      • Rosa

        July 13, 2020 at 6:35 pm

        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!

        Reply
    4. Rafat

      February 09, 2020 at 8:25 am

      5 stars
      Delicious soup! I added some mushrooms and cayenne pepper. Very flavorful, would make again.

      Reply
      • rosa

        February 09, 2020 at 6:00 pm

        Thanks Rafat, glad you enjoyed. 🙂

        Reply
    5. Debbie

      November 04, 2019 at 8:44 pm

      5 stars
      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.

      Reply
      • rosa

        November 05, 2019 at 6:33 am

        That’s great Debbie! Thanks for sharing your process. 🙂

        Reply
    6. Kevin

      October 03, 2019 at 12:56 pm

      5 stars
      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!

      Reply
      • rosa

        October 03, 2019 at 3:33 pm

        Thanks for taking the time to leave your feedback Kevin, much appreciated. I’m thrilled you enjoyed and those sound like great additions.

        Reply
    7. Stacy

      February 05, 2019 at 9:32 pm

      5 stars
      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

      Reply
      • rosa

        February 05, 2019 at 10:35 pm

        Thanks for the feedback Stacy. That’s so great to hear. Glad you both enjoyed!

        Reply
    8. Lucy

      February 05, 2019 at 2:27 pm

      5 stars
      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!

      Reply
      • rosa

        February 05, 2019 at 3:35 pm

        Hi Lucy, so glad I could help! The Instant Pot is quickly becoming one of my favourite appliances. Hope you enjoy this recipe.

        Reply

    Primary Sidebar

    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients and under 400 calories per serving with many gluten-free and oil-free options. Occasional cheat days included. 😉

    More about me →

    Popular

    • Roasted pineapple slices on white plate.
      Air Fryer Pineapple (Tastes Like Grilled)
    • close up of cooked spaghetti squash sliced in half with parmesan cheese and parsley garnish on top.
      Air Fryer Spaghetti Squash [Healthy+Low Cal]
    • Tray of buffalo cauliflower bites with bowl of ranch dip in the middle.
      Vegan Cauliflower Buffalo Wings – Oven or Air Fryer
    • plate with large hash browns and fruit scattered around the dish
      Air Fryer Hash Browns From Scratch [Oil Free Option]
    • White bowl filled with cooked chickpeas and blue towel beside it.
      Instant Pot Chickpeas No Soak!
    • stack of vegan pancakes with banana slices on top and syrup dripping down.
      The Fluffiest Vegan Pancakes Ever [and SO easy!]

    list of websites where This Healthy Kitchen has been featured

    Summer Time!

    • Hand dunking chip into bowl of salsa.
      Pineapple Pico de Gallo
    • vegan burger in bun with tomato, lettuce, pickle, onion and spicy mayo.
      The Best Vegan Grillable Seitan Burger
    • Spoonful of strawberry jam being held above the jar.
      Sugar Free Strawberry Jam [No Pectin!]
    • Bowl with corn salad and cutting board with cilantro, cucumber and lemon beside it.
      Vegan Elote Salad [Oil Free + SO Easy!]
    • Slice of blueberry pie in white plate with fork.
      Vegan Blueberry Pie [Oil Free]
    • bowl of tomato soup with basil garnish on top
      Vegan Tomato Bisque [with fresh tomatoes!]
    • Air fried peach slices in serving bowl.
      Air Fryer Peaches [With Oven Instructions]
    • Close up of strawberry pie in pie plate.
      Vegan Strawberry Pie [Low Sugar + Oil Free]

    Privacy Policy
    Terms & Conditions

    5 SECRETS TO VEGAN COOKING!

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Disclaimers
    • Terms & Conditions

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact

    As an Amazon Associate I earn from qualifying purchases. Some links on our site are affiliate links. If you purchase using these links, we may earn a small commission at no additional cost to you. We only promote products we use and love. Thanks for your support!

    Copyright © 2023 ThisHealthyKitchen

    1.6K shares