by Olena

Quinoa Vegetable Soup

by Olena

Healthy, seasonal and soul healing Quinoa Vegetable Soup Recipe with superfoods. Its ingredients vary based upon your fridge and pantry contents.

I thought I would share my go-to Russian soup recipe with you. It is super simple and tasty. Fills your belly in a very affordable way – with liquids. Of course, some croutons, tortilla chips or cheese would make it even more delicious.

I make tens of variations of this quinoa soup on a monthly basis. All you need is the flavour base – sautéed in olive oil onions, shredded carrots and garlic. I make a huge pot that lasts for a few days. If we feel like we had enough, I freeze the leftovers. I also like to use buckwheat or brown rice pasta instead of quinoa, and frozen sweet peas in place of corn.


My kids love soup! For me it’s a sure way to feed them more veggies. Plus when I have no time to cook, pulling soup out of a fridge or freezer replaces frozen processed foods. However, lately I have discovered healthy freezer meals and they have been a life changer!



Quinoa Vegetable Soup

5 from 1 reviews

Healthy, seasonal and soul healing Quinoa Vegetable Soup Recipe with superfoods. Its ingredients vary based upon your fridge and pantry contents.

  • Author:
  • Prep Time: 10 minutes
  • Cook Time: 20 minutes
  • Total Time: 30 minutes
  • Yield: 8 servings


  • 16 cups water or vegetable stock (low sodium)
  • 1 tbsp olive oil, extra virgin
  • 2 medium onions, chopped
  • 6 large garlic cloves, minced
  • 3 large carrots, shredded
  • 4 large celery stalks, diced
  • 28 oz can diced tomatoes, low sodium
  • 1 cup quinoa, uncooked
  • 3 large potatoes, cubed
  • 2 1/2 tsp salt
  • 1 tsp basil, dried
  • 3 cups corn, frozen
  • 11 oz spinach
  • Ground black pepper to taste
  • 1/3 cup green onions, parsley or dill, chopped


  1. In a large pot, add water or vegetable stock and bring to a boil on medium – high heat.
  2. In the meanwhile, preheat medium non-stick skillet on low – medium heat and swirl oil to coat. Add onions and garlic; saute until translucent, stirring occasionally. Add carrots and celery; cook for 5 more minutes, stirring occasionally.
  3. Transfer to a boiling pot along with diced tomatoes, quinoa, potatoes and salt. Bring to a boil, reduce heat to low, cover and cook for 15 minutes.
  4. Turn off heat and add basil, corn and spinach. Stir and season with ground black pepper to taste. Add herbs when soup cools down a bit or in individual plates. Serve hot.

Store: You have to refrigerate soup as soon as it cools down and don’t leave on a stovetop for too long. Refrigerate for up to 4 days or freeze in an airtight container for up to 6 months.


Don’t leave this soup on a stovetop for too long, especially in summer. Happened to me. I guess a lot of veggie and quinoa, goes sour fast in heat.

 Did you make this recipe? Please give it a star rating in the comments.

About Olena

Hi, I’m Olena and this is my healthy family recipes blog. Originally from Ukraine, I now live on magic Vancouver Island in British Columbia. I’m here to help you with “What’s for dinner?”.

Made a recipe? Tag @ifoodreal or #ifoodreal on Instagram. I would love to share in the “Look what you made” stories.

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14 comments on “Quinoa Vegetable Soup

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  1. Love this dish! Just made it last night and it was super yummy. I was looking forward to eating the leftovers all day today. Very hearty and filling, full of flavor. Thank you!

    1. I think addition of spinach starts some almost brewing process (lol) and it goes bad quickly if left too long on the stove after cooled off. That is what happened to me!

  2. I love the idea of using buckwheat in soups. For some reason, I’ve never thought about it. And yes, you’re right, it’s such a versatile dish!

    1. Really?! Buckwheat soup is my favourite and my kids’ too! My family always made it with fried onions and carrots. Buckwheat in North America is not the same though. It is pale green and too raw, becomes so mushy when cooked. I bought organic Bob’s Red Mill and it was the same story, at least it was healthy. I’m sure it would be better if I toasted it in the pan but I’m too lazy for that. I should try.
      A few months ago, I was so happy to see Russian buckwheat in a regular grocery store. Russian packaging, WA distributor and product of China…I couldn’t believe it. Needless to say I didn’t buy it. And Russian store is too far away from me and not sure theirs is not from China either…

        1. I’m starting to think that roasted buckwheat is called “kasha” by American manufacturers. Thank you for the tip, Dee! I found roasted buckwheat not product of China at a local European store, finally!!!