This Instant Pot vegetable soup with quinoa is perfect for your busy weeknights. Just set it and forget it, and it’s ready before you know it. Packed with tons of veggies, and hearty quinoa, for a filling, delicious bowl, all while under 200 calories for a generous serving.
This warm, hearty soup is the perfect comforting bowl you need at this time of year. The cold months are upon us, and nothing is quite as comforting or satisfying as a hot bowl of delicious soup.
Plus this one is super easy to make, it’s low calorie, low fat, and just simply incredible. At only 181 calories for a generous bowl, you can definitely go for seconds and not feel any guilt about it!
I actually surprised myself with this one. It was just one of those recipes where you’re clearing out your fridge. I wasn’t expecting anything fantastic to come out of this.
But WOW, this soup seriously tastes even better than it looks. Try this! It’s a great option if you’re watching your weight, because as I mentioned above it’s super low in calories for a generous portion. Plus I find that soups always make me feel full.
There are tons of different veggies in here, offering not only a variety of flavour, but also a variety of nutrients. This vegetable soup has a ton of Vitamins A & C, and a fair bit of iron.
How do you make Vegetable Quinoa Soup?
First, chop up all your veggies and turn on your Instant Pot to the sauté function. Then add a couple of tablespoons of water or broth, and your all powerful trio of onion, carrot and celery into your pot, and sauté until softened. (You may need to add more water to prevent sticking as you go.)
This veggie combo is a great way to start MANY soups or stews. Also refereed to as a “mirepoix”, or the holy trinity.
Once your holy trinity is softened, add all remaining ingredients except the spinach, give it a stir, and close the lid.
Don’t forget to set the valve to the sealing position! Then set your pressure cooker to 4 minutes at high pressure. Once the timer completes, quick release the steam valve and open once safe to do so. Now stir in the spinach and mix until wilted.
The heat from the soup will wilt the spinach very quickly, and then you may serve, garnished with black pepper if desired.
Hope you enjoy this delicious, nutrient dense soup. Please let me know how you like it, in the comments below.
More delicious, filling, yet low calorie soup favourites!
- Thai Peanut Chickpea Soup Instant Pot
- Instant Pot Potato Leek Soup (with Stove Top Directions)
- Vegan Tomato Bisque
- Healthy Broccoli Potato Soup
- Jalapeno Popper Soup
- Instant Pot Vegan Chili (or stove top)
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
Equipment
Ingredients
- 1 yellow onion finely chopped
- 2 large carrots finely chopped
- 2 celery stalks finely chopped
- 2 zucchini diced
- 1 cup frozen peas
- 6 cups low sodium vegetable broth
- 2 cups tomato sauce or tomato puree of choice
- 1 cup quinoa
- 2 handfuls baby spinach
- 1/2 tsp sea salt
- 1/4 tsp oregano
- 1/2 tsp garlic powder
- 1/2 tsp chili powder for flavour, not heat
Instructions
Instant Pot Directions
- Set your Instant Pot to sauté. Add 2-3 tablespoons of water, onion, carrots and celery and sauté until softened, about 5 minutes, adding more water if needed to prevent sticking.
- Add all 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 your Instant Pot to high pressure on high for 4 minutes. (It will take about 15 minutes to reach pressure.) Once complete, quick release, and stir in the spinach. Serve garnished with black pepper if desired.
Stove Top Directions
- In a large pot, add 1-2 tablespoons of water, onion, carrots, and celery and sauté until softened, about 5 minutes. Add more water as needed to prevent sticking.
- Then add all remaining ingredients, except the spinach, and bring to a boil. Lower the heat and simmer for about 20-25 minutes, adding the spinach in the last 5 minutes of cooking.
- Serve with black pepper if desired.
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!
You’re very welcome Adriana. So happy you enjoyed. Thanks very much for the review. 🙂
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 –
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!
Delicious soup! I added some mushrooms and cayenne pepper. Very flavorful, would make again.
Thanks Rafat, glad you enjoyed. 🙂
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.
That’s great Debbie! Thanks for sharing your process. 🙂
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!
Thanks for taking the time to leave your feedback Kevin, much appreciated. I’m thrilled you enjoyed and those sound like great additions.
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
Thanks for the feedback Stacy. That’s so great to hear. Glad you both enjoyed!
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!
Hi Lucy, so glad I could help! The Instant Pot is quickly becoming one of my favourite appliances. Hope you enjoy this recipe.