Did you know that quinoa is one of the only plant-based foods that provides all nine essential amino acids? That’s right—this little seed is a complete protein source, making it an excellent addition to your meals, especially in the form of a warm, cozy soup. And here’s a bonus: you can use the same recipe to make a millet grain soup too! Just swap out the quinoa with your favorite millet—like foxtail, little, or kodo—and you’ve got another nutritious twist on this wholesome dish.
Whether you’re looking for a quick weekday meal, something soothing when your stomach feels heavy, or a comforting bowl on a rainy day, quinoa or millet soup checks all the boxes. And the best part? This recipe contains no onion or garlic—just clean, simple ingredients that your body will thank you for.
Let’s dive into this nourishing quinoa soup recipe that’s gluten-free, easy to digest, and full of flavor.
Why Quinoa Deserves a Spot in Your Kitchen
Quinoa (pronounced keen-wah) is a pseudo-grain that’s been eaten for thousands of years in South America. It’s recently become popular around the world—and for good reason:
- Complete protein: Ideal for vegetarians and vegans.
- Gluten-free: Great for those with gluten sensitivities or digestive issues.
- Rich in nutrients: High in fiber, iron, magnesium, and antioxidants.
- Low glycemic index: Keeps you full and supports stable blood sugar.
Whether you’re trying to eat healthier, support your metabolism, or simply want a nourishing homemade meal, quinoa soup is a perfect choice.
Quinoa Soup Recipe (Serves 2–3)
Ingredients:
- ½ cup quinoa (or millet of choice – rinsed and soaked for 3–4 hours or preferably overnight)
- 1 tbsp A2 gir cow ghee or cold-pressed coconut/sesame oil
- 1 tsp grated ginger
- 1 small carrot, chopped
- ½ cup chopped bottle gourd or ridge gourd
- A handful of spinach or fresh coriander
- ½ tsp cumin seeds
- A pinch of turmeric
- Himalayan pink salt to taste
- 3 cups water
- Optional: crushed black pepper or a squeeze of lemon for extra flavor
How to Make It:
Step 1: Prep the Quinoa
Rinse and soak quinoa or millet for 3–4 hours or preferably overnight. Drain and keep aside.
Step 2: Sauté Gently
In a mud pot, heat ghee or oil. Add cumin seeds and grated ginger. Let it sizzle and release its aroma.
Step 3: Add Veggies
Add chopped carrot, bottle gourd, turmeric, and salt. Sauté lightly for 2 minutes.
Step 4: Add Quinoa & Water
Stir in the quinoa and pour in water. Bring it to a gentle boil.
Step 5: Simmer
Cover and cook on low heat for 15–20 minutes until quinoa and veggies are soft.
Step 6: Finish with Greens
Add chopped spinach or coriander. Simmer for 2 more minutes. Adjust consistency if needed.
Step 7: Serve Warm
Serve warm, optionally topped with lemon juice or a light sprinkle of black pepper.
Why You'll Love This Quinoa Soup
- No onion, no garlic: Light, calming, and ideal for those avoiding pungent ingredients.
- Easy to digest: Great for recovery, detox, or simply a gentle meal option.
- Quick to make: Takes less than 30 minutes and requires basic pantry staples.
- Customizable: Use any seasonal vegetables you have on hand.
Nutrition At A Glance (Per Serving)
- Calories: ~250–300
- Protein: 7–9 g
- Fiber: 4–5 g
- Calcium & Iron: High from quinoa and greens
- Glycemic Index: Low to medium
- Fat: 3–5 g (healthy fats if using ghee or cold-pressed oil)
Tips to Make the Best Quinoa Soup
- Always rinse quinoa thoroughly to remove its natural coating (saponin).
- Add ginger and cumin for gentle warmth and improved digestion.
- Use seasonal vegetables for better nutrition and taste.
- Don’t overcook spinach—it only needs a minute or two to wilt.
- Add tempered mustard seeds or curry leaves if you want a South Indian twist.
Who Can Enjoy This Soup?
- People with diabetes – Low GI and rich in fiber
- Kids and elderly – Soft, mild, and easy to digest
- Busy professionals – A quick and nourishing dinner option
- Weight watchers – Fills you up without excess calories
- Anyone looking for a comforting homemade meal
Final Thoughts
Quinoa soup is more than just a recipe—it’s a gentle, healing bowl of comfort that’s easy on the stomach and rich in nutrients. Whether you’re on a clean-eating journey, managing blood sugar, or simply craving something light and nourishing, this no-onion, no-garlic quinoa soup recipe is a must-try.
Ready to give your body a warm, wholesome hug in a bowl?
Try this recipe today and feel the difference for yourself.
