5.0 from 84 votes
Instant Pot Quinoa Soup w/ Vegetables
An Instant Pot quinoa soup that's hearty, filling, and flavourful with stovetop directions too!
Prep Time
15 mins
Cook Time
15 mins
Total Time
35 mins
Servings: 6 Servings
Calories: 186 kcal
Course:
Main Course , Soup
Cuisine:
Italian
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.
Cup of Yum
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
- 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.
- 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.
Nutrition Information
Calories
186cal
(9%)
Carbohydrates
34g
(11%)
Protein
9g
(18%)
Fat
2g
(3%)
Sodium
312mg
(13%)
Potassium
814mg
(23%)
Fiber
8g
(32%)
Sugar
8g
(16%)
Vitamin A
6704IU
(134%)
Vitamin C
45mg
(50%)
Calcium
74mg
(7%)
Iron
5mg
(28%)
Nutrition Facts
Serving: 6Servings
Amount Per Serving
Calories 186
% Daily Value*
| Calories | 186cal | 9% |
| Carbohydrates | 34g | 11% |
| Protein | 9g | 18% |
| Fat | 2g | 3% |
| Sodium | 312mg | 13% |
| Potassium | 814mg | 17% |
| Fiber | 8g | 32% |
| Sugar | 8g | 16% |
| Vitamin A | 6704IU | 134% |
| Vitamin C | 45mg | 50% |
| Calcium | 74mg | 7% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.