Quinoa Soup // Creamy + Delicious

This Creamy Italian Quinoa Soup is not only amazingly delicious, but it’s also packed with protein, fiber and essential vitamins and antioxidants.

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Soup season is here again… and I’m in testing mode. Doing my thing to bring you the most yummy and amazing soups that will be perfect for the chilly months ahead.

And I’m starting soup season off with a bang!

Introducing – Creamy Italian Quinoa Soup.

I served Rick up a bowl of this for dinner yesterday and he said it’s one of the best soups that I’ve ever made… That’s saying a lot for a guy whose long-standing favorite soup of all time is this Potato Leek Soup.

I have to agree with him though. I’m pretty obsessed with this quinoa soup too.

This soup is made with lots of pantry staples, carrots, onions, celery, Italian seasoning, and a splash of cream.

Not only is it deliciously creamy and flavorful, but it’s a powerhouse of nutrients too. That’s because of the quinoa that makes up the base of this soup.

Ingredients for quinoa soup on tray

Is quinoa healthy?

You bet it is! Quinoa is amazing for so many reasons. Here’s a list of some of the health benefits of quinoa:

  1. Very high in antioxidants
  2. High in beneficial minerals like iron and magnesium
  3. Low glycemic index, which is good for controlling blood sugar
  4. Very high in protein and amino acids
  5. Gluten free
  6. Super high in fiber
  7. Loaded with vitamins

I’ve always got some quinoa on hand in the cupboard. Often I’ll swap it into recipes where rice is called for, like in these Southwestern Stuffed Peppers or these Taco Lettuce Wraps. Or, I’ll just whip up a big batch of quinoa in the Instant Pot to have on hand as a side dish or to stir into these Quinoa Breakfast Cookies.

The quinoa works so well in this soup. Not only does it give it a great texture, but it also makes it much more filling. I’ve been having a cup of this quinoa soup for lunch lately and I’ve noticed that it definitely keeps me full and energized until dinnertime.

Is quinoa low carb?

  • Quinoa is not a low-carb food. But it is a great source of protein and fiber.
side view of quinoa soup in pot.

To even further pack this quinoa soup with beneficial nutrients, I’m using some of my homemade bone broth. It’s packed with collagen which is amazing for your joints, and can be made so easily. Take your pick of either my slow cooker bone broth or instant pot bone broth.

If you’d prefer a vegetarian soup, you can swap in vegetable stock for the chicken broth or bone broth. This soup is actually perfect for vegetarians because it’s a great meat-free meal that’s still packed with protein.

This quinoa soup is quite thick and hearty. If you’d prefer a more brothy soup, use 5 cups stock instead of 4 cups. You can also adjust the thickness at the end of the cooking process by adding in more half and half.

Want to add even more flavor? Try swapping out the raw garlic for this roasted garlic.

Does quinoa get soggy in soup?

  • No. That’s the great thing about using quinoa in soup. Unlike with pasta or rice, it won’t get soggy. Making it great for leftovers.

How to store quinoa soup:

  • You can store this soup in an airtight container (these are my favorite!) in the refrigerator for up to 3 days, or freeze it for up to a month.
Bowl of creamy quinoa soup with spoon.

I like to serve this quinoa soup dished up in bowls, topped with plenty of grated parmesan cheese and with an extra sprinkle of red pepper flakes on top.

If you loved this Quinoa Soup recipe I would appreciate it so much if you would give this recipe a star review! Also, be sure to snap a picture of your finished dish and share it with me on Instagram using the hashtag #platingsandpairings and tagging me @platingsandpairings.

Wine pairings for creamy Italian soup:

  • Medium-bodied, rustic wines like Chianti, Cotes du Rhone, and Sangiovese have earthy, spicy flavors that pair perfectly with this quinoa soup.

What to Serve with It

Bowl of creamy quinoa soup with spoon.

More creamy soup recipes:

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Be sure to check out these 85+ Italian recipes and 25+ Classic Italian Soups too!

Creamy quinoa soup recipe

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Bowl of creamy quinoa soup with spoon.

Creamy Italian Quinoa Soup

This Creamy Italian Quinoa Soup is not only amazingly delicious, but it’s also packed with protein, fiber and essential vitamins and antioxidants. 
4.99 from 246 votes
Print Pin
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6 people

Ingredients

Instructions

  • Heat oil in a large saucepan or dutch oven over medium-high heat. Add onion, carrots, celery and garlic and season with salt and pepper. Saute, stirring occasionally, for 5-7 minutes or until the vegetables are soft.
  • Add stock, chickpeas, quinoa, tomatoes, tomato sauce, and Italian seasoning to the pot and stir to combine. Season with salt and pepper. Bring to a boil, reduce heat and simmer, partially covered, for 20-25 minutes.
  • When ready to serve, stir in spinach and cream. Taste and adjust seasonings as necessary.
  • Divide into bowls and top with grated Parmesan.

Notes

You can store this quinoa soup in the refrigerator for up to 3 days, or freeze it for up to a month.
Did you make this recipe?Mention @platingsandpairings or tag #platingsandpairings!

Nutrition

Calories: 387kcal | Carbohydrates: 46g | Protein: 18g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 22mg | Sodium: 664mg | Potassium: 885mg | Fiber: 9g | Sugar: 5g | Vitamin A: 6600IU | Vitamin C: 16.7mg | Calcium: 179mg | Iron: 4.4mg

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134 thoughts on “Quinoa Soup // Creamy + Delicious”

  1. Has anyone made this in the Instant Pot? I was thinking about making it tonight. I usually cook quinoa in there for 3-5 min so I’m thinking about doing the same for this soup.

    Reply
  2. 5 stars
    I left out the celery because I don’t like it and added some shredded chicken for extra filling. I also used a combo of red and white quinoa. Very good! Definitely will be made again!

    Reply
  3. I am a lover of ‘almost all’ (therein lies the rub) veggies/legumes. For whatever reason while I don’t like the texture of whole garbanzo beans (smooshed up for tahini is fine, just not whole).

    Question: If I ground up the garbanzo beans into a paste before adding them to the soup, besides appearances I’m assuming it would thicken the consistency of the soup. Do you think it would alter the flavor of the souo dramatically?

    Reply
  4. Would navy beans be a good substitute for the chickpeas? Or should I just leave them out of the recipe? (My boyfriend is deathly allergic to peanuts and chickpeas are apparently a cousin?)

    This looks delicious and I want to try it!!

    Thank you!

    Reply
  5. 5 stars
    Delicious and healthy soup. I subbed 1 cup of half and half. Next time, I will use a little more vegetable stock. Will definitely make again!

    Reply
  6. 5 stars
    Just made this soup tonight and it is amazing! The flavors work really well together and it sure fills you up… Definitely making it again! Thank you so much for sharing ♥️

    Reply
  7. 5 stars
    I converted this to a slow cooker recipe. Well, I tried to convert this to a slow cooker recipe. I didn’t saute the vegetables first and I just threw all of the ingredients (minus the cream & spinach) into my Instant Pot on the High setting of the slow cooker. After 4 hours, the quinoa was done but the carrots and onions definitely weren’t. I switched to pressure cook for 3 minutes to finish up the carrots and onions and managed to turn my quinoa to mush in the meantime. BUT, somehow, once I added the cream & spinach and topped my bowl with Parmesan, the soup was SO GOOD! My boyfriend even went back for seconds. So seriously this recipe is a keeper because I attempted to mess it up multiple times and it still turned out great. Next time I promise to fully follow the instructions!

    Reply
  8. 5 stars
    I loved this! I follow WW so cut the olive oil to 1 tablespoon and used 1 cup of light cream to make it 8 SPs per serving. I can only imagine how wonderful this would be with 1.5 cups of heavy cream. Posted on Facebook and tagged my vegetarian friends.

    Reply
    • As I have extremely high cholesterol, I used 1 cup 2% Organic Milk and 1/2 a cup of Fage Non-Fat Greek Yogurt. We topped with Sundried Tomato Pesto and fresh Parmesean cheese, yummy.

      Reply
  9. 5 stars
    Loved this! I had a bunch of quinoa that needed to be used and this was a perfect solution. My husband is not supposed to have spinach so I left that out. Still good! Next time I’ll make 2 batches; one for him and one with spinach for me!

    Reply
  10. 5 stars
    Excellent meal. This day marks a special day that I (the husband) served soup as a meal. Added 2 large shredded chicken breasts, exchanged beans for cannellini beans and instead of heavy cream used 1 cup Greek Yogurt mixed with 1/2 cup milk. Don’t know what that changed tastewise but will make it again.

    Reply
  11. Can’t wait to try this tomorrow! I’m plant-based, so I will substitute the heavy cream with a can of cannellini beans blended with some cashews, or just a regular cashew cream.

    Reply
  12. 5 stars
    I doubled the recipe to take to an Italian themed potluck. To make this vegan I added Silk’s new Heavy Whipping Cream. I used only one can of chickpeas for the double batch. It was SO good! I might also try orzo next time. Thanks for the recipe!

    Reply
  13. 5 stars
    I’ve been making this recipe with little variations (unsweetened coconut milk for non dairy, no carrots bc my partner is allergic, and I’m trying kale in place of spinach!) for close to 2 years now. I’ve brought it with me now to 3 apartments in 3 different cities, and it always brings my partner and I comfort during uncertain times, which is why I’ll be making it tomorrow as a quarantine meal! So thank you for creating this hearty, healing recipe!

    Reply
  14. 5 stars
    I bookmarked this recipe long ago but finally got around to making it thanks to doing a lot of cooking at home right now in light of the shelter-at-home order and that happened to have all the ingredients. This was a love soup. The addition of half and half really rounds out the texture. I love quinoa and chickpeas so I expected to love it. In all, it was a very vegetable-based soup that could easily be vegetarian (I used chicken broth). Will definitely make again!

    Reply
  15. Can I make this in the instant pot? How? I just got one and am obsessed. Assume I’ve soaked the chickpeas. Thanks!

    Reply
  16. 5 stars
    Great recipe! I used farro instead of quinoa, white beans instead of chickpeas and cashew cream. Huge hit. Pairs nicely with some homemade French bread. Will definitely make again. Thanks for sharing! 🙂

    Reply
  17. 5 stars
    Was looking for a way to use the ~2 cups of cooked quinoa in my refrigerator…so just changed the amount of broth to accommodate the pre-cooked quinoa and subbed white potatoes & green beans for the celery, carrot & spinach. I also did not add the cream and it was delicious and satisfying without it! Thank you so much for posting this recipe!

    Reply
  18. 5 stars
    I hate it when people rate the soup before trying! But it looks so good. Planning on using cashew cream instead of cream and adding Italian turkey sausage! 🙂

    Reply
  19. 5 stars
    Hi! I’m just about to make this soup for the THIRD time, I love it so much!! It is so delicious, and healthy, too! I’ve shared it with my mom, and a good friend( they love it too!)…and will keep on sharing 🙂 I don’t add celery as I never have it, though I would if I did. Don’t add the cream either, it doesn’t need it imo, though I’m sure it’s equally yummy with it. Everything else is the sam.Thank you so much for this wonderful recipe!

    Reply
  20. 5 stars
    This recipe is fantastic! I have to admit I was intrigued about how it would turn out, wow…I was pleasantly surprised 😁
    I used 15 oz of tomato sauce, white beans and heavy cream…cooked it a bit longer until more of the sauce was absorbed. Truly a new favorite, adding it to our Mediterranean diet…thank you!

    Reply
  21. 5 stars
    I discovered this recipe about a month ago and I’ve already made it 3 or 4 times for my husband and I!! We love it!!! A new staple in our meal rotation! Thank you for this!

    Reply
  22. 5 stars
    This is so good and healthy. I added mushrooms and chicken. I replaced the heavy cream with homemade cashew milk. I will make again!

    Reply
  23. Hi there,

    Any way to make this non-dairy by substituting the cream for coconut milk/cream, non-dairy milk, etc.? Would love to make this, but the bf has a dairy alelrgy.

    Thanks!

    Reply
    • Hi Jasmine – You could try coconut cream (though it will add some coconut flavor). Cashew cream would also be great if you have it available. Or certain brands, like Silk, make dairy-free heavy cream alternatives. Hope that helps!

      Reply
  24. 5 stars
    Loved it! I har swiss chard, so let that cook a little longer. Added a tbsp of vinegar to give it some brightness. It did need a little more liquid. More like a stew

    Reply
  25. 5 stars
    The first time I made this soup I was intrigued by the recipe but a little bit nervous about how it would turn out and whether or not my family would actually like it. We liked it so much that this soup has become a staple in our house. Most of the time I make it exactly as written, using veggie broth. One time I accidently left out the can of tomato sauce and it was still great.

    Reply
  26. 5 stars
    Delicious! I made it vegan by using veggie broth and vegan half and half. I used 5 cups of water and it was super thick, but I liked it! For me, it was more of a creamy quinoa than a soup, but delicious nonetheless.

    Reply
  27. 5 stars
    This recipe is similar to my awesome minestrone, so I decided to add chopped zucchini (sautéed) along with parsley, basil, oregano, and thyme. I used cannellini beans instead of the chickpeas. In addition to the celery, I added celery seed. Instead of half-n-half, I added a splash of milk and a spoonful of sour cream along with the Parmesan cheese to each bowl. I omitted the spinach. The end result was delicious! Thanks so much Erin!

    Reply
  28. Can you make this with lowfat milk instead of heavy cream? I know it won’t be as good but we are watching our saturated fat intake. Thanks!

    Reply
  29. 5 stars
    We enjoyed this. Didn’t take too long to get onto the stove and it’s the first time my husband has found a soup “filling” and not raided the fridge later. Will make again. A good serve of veg.

    Reply
  30. Would you add anything if skipping the tomatoes? My partner is allergic. I’m also planning to swap the tomato sauce with pureed red bell pepper as I usually do. I’ll also have to skip the celery because I’m allergic to that one. Hoping the adjustments won’t change the soup too much because it looks amazing!

    Reply
  31. 5 stars
    I loved the soup, it’s extremely delicious! Just one question though about the nutritional data, is that being calculated for 100g.? I am counting my calories and only ate a small bowl which I measured at 250g. If it’s 387 calories/100 grams that would mean my small bowl was over 900 calories which I find hard to believe. So what quantity is the serving size based off of? Thanks so much!

    Reply
  32. Made this soup on a cold January eve. Turned out amaaaazing! Very hearty and filling – but also healthy.

    I substituted heavy cream for a cashew cream I made before hand.

    I would highly recommend this recipe!

    Reply
  33. I thought I would love this based on the reviews. Not a big fan. I did substitute non-fat Greek yogurt for the cream to make it healthier. Would have probably been better if I hadn’t made the substitution. Veggies should have been sauteed longer too. Needed more broth. Pretty bland. Won’t make again.

    Reply
  34. 5 stars
    DAAAAANG!!!! This recipe blew me away and exceeded all expectations for a vegetarian meal! I made this for a friends meal train then promptly made it again for my family the next night. Flavors in this are incredible!

    Reply
  35. 5 stars
    My changes were
    1 can of coconut milk instead of half and half and vegetable broth instead if chicken
    I used packet of powdered Italian dressing mix
    Added 1/2 yellow pepper diced.
    Other than that used the remainder of ingredients and the soup was amazing. So filing, creamy and delicious. It will be in our rotation for many, many years to come. Thank you so much for the recipe.

    Reply
  36. 4 stars
    I put this together, except for the cream & the spinach, intending to refrigerate overnight & finish the next night for dinner. I feel the amount of quinoa makes this very thick & not “soupy”. Maybe that will change when I reheat it & add the cream & spinach. If not, I will reduce the quinoa the next time I make it.

    Reply
  37. It was a big clump of quinoa when it was done simmering. Is there supposed to be any liquid in it? I do not think adding the cream will be enough liquid to get it to look like it does in the picture.

    Reply
  38. 4 stars
    Excellent! Had all the ingredients on hand, and just took off the burner. Lovely, creamy, perfect for a fall day in the northeast! Thanks

    Reply
  39. 5 stars
    So good! I made it almost exactly as written (veggie broth because we’re vegetarian), other than adding like 1/3 cup of pumpkin purée because we had extra after thanksgiving. Will definitely be making again!

    Reply
  40. 3 stars
    I made this “soup” as directed. It is tasty, but it has little liquid left after the large amount of quinoa has cooked. It is more like a side dish than a soup, and I ate it as such. I made it for the protein it provides. One could simply add more cream to make it soupier; however, be prepared to have SO MUCH. I will not make it again. It was good but not impressive.

    Reply
  41. 5 stars
    I made this and added more quinoa 1 1/2 cups and 2 more cups of water. Sautéed veggies in a green chile oil, added spicy chipolte paste 1 teaspoon (replacing tomatoes) 1/2 tablespoon of chicken bouillon w/ tomato flavor and substitute coconut milk. Very good and lite.
    Whole family loved it and my parrots 🦜 devoured it!

    Reply
  42. 5 stars
    I made a few substitutions because I didn’t have some things on hand. I used garbanzo instead of chickpeas, radish instead of celery, and coconut cream instead of heavy cream (lactose intolerant). Your recipe is delicious. It is delightful for a cold day. What I love about it is how it is easily amendable if you have any allergies or intolerances. I’ll be making this again and again for sure. Thanks for sharing!

    Reply
  43. 5 stars
    Fabulous recipe! Used oat milk instead of half and half and added 1/2 lb. Italian sausage. So delicious! Will definitely make it again.

    Reply
  44. 5 stars
    This soup was delicious. However, when tripling it for 15-20 people, it became a pot of quinoa with no liquid. I will definitely make it again as it was so yummy but just back off on the quinoa for a large group. Thanks, Erin, for making such reliably delicious recipes! It was a big hit!

    Reply
  45. 5 stars
    This soup is AMAZING. My entire family gobbled it up. The only things I did differently was leave out the celery and use mushrooms instead and added a bit of tomato paste too for depth. Great recipe!

    Reply
  46. 5 stars
    This was so good and will probably be even better today. The only changes I made was I added a pound of spicy Italian ground sausage in and put it all in the slow cooker on high for 3 hours. I pulsed half and added in 1/2 & 1/2 cream. Delicious!

    Reply

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