Vegetable and Quinoa Soup

Serves: 6


  • 1 c organic Quinoa
  • 3 T olive oil
  • 2-3 c chopped white or sweet onion
  • 1½ c diced sweet potatoes
  • ½ t ground coriander (fresh ground coriander is better)
  • ½ t ground cumin
  • 1½ t dried oregano
  • ½ t ground black pepper
  • 4 c low-sodium veggie stock or water
  • 1 ½ c (or 14 ½ oz can) chopped fresh or canned tomatoes (do not drain liquid)
  • 2 c diced yellow or green squash
  • 2 T fresh squeezed lemon juice
  • Cracked sea salt to taste
  • Garnish: Chopped leeks or scallions


Thoroughly rinse the quinoa in a fine-mesh strainer under cold running water.
Set aside to drain.

Warm oil in a non-reactive soup pot (eg stainless or enamel), add onions and salt. Cover and cook for 5-7 minutes, stirring a couple of times. Add drained quinoa, add 31/2 c liquid and all veggies except squash. Cover and bring to boil, then reduced heat to low and simmer for 10-15 minutes. Add squash, cover and simmer for 20 minutes or until all veggies are tender. Do not overcook.

Stir in lemon juice and garnish, if desired, just before serving.

NOTE: To help with managing psoriasis symptoms, this recipe cut the coriander and cumin by one-half.

Principal Author: Deirdre Earls, RD, LD