Curried Carrot & Quinoa Soup

I remember the first time I read in a recipe to puree the soup after it was finished cooking.

"Silly recipe developers!" I thought.

"Why not just puree the vegetables first, and then cook it? Surely that would speed up the cooking time." I thought.

Luckily I was curious enough to try this: blending first and then cooking. You always learn the best by making mistakes, and I think that's especially true in the kitchen.

I learned very quickly that when heated, pureed soups splatters with such intensity you will be generously gifting a quarter of your recipe to the ceiling and surrounding walls.... and even your clothes and face if you're standing nearby. Yikes!

Dietitian's recommendation: avoid blending the soup until after it has been completely cooked. Then remove it from the heat and blend, or at the very least turn off the element and place a lid on top to avoid splatter after it has been pureed.

Why this soup is a go-to:

  1. It's extremely nutritious: whole-food and plant-based. Need I say more?

  2. It's extremely filling: complex carbohydrates and hydrating water = happy + full belly. Also: fiber boost!

  3. It's extremely affordable: this recipe is easy on the wallet! Onions, carrots and potatoes are at the top of the list for most affordable vegetables.

  4. Available year-round: carrots, onions and potatoes are easy staples to have in the home year-round.

  5. Crowd pleaser: warm and comforting with ethnic spices - perfect for cold or rainy weather.

  6. Great leftovers: easy to batch cook and freeze for later. Reheat for soup that's ready in under 5 minutes!



Curried Carrot & Quinoa Soup

Recipe PDF

▸ ▹ Vegan, gluten-free, refined sugar-free, nut-free

Yield: 4 servings Prep Time: 5 min Cook Time: 35 min Total Time: 40 min


2 tsp (10 mL) olive oil

1 large yellow onion, diced

2 large cloves garlic, crushed

1.5 vegetable bouillon cubes

4 cups (1 L) water

3 medium carrots, coarsely chopped*

2 medium potatoes, coarsely chopped*

1 tsp (5 g) curry

1/2 tsp garam masala

1/2 tsp turmeric

1/4 tsp allspice (optional)

1/2 cup (85 g) dry quinoa*

1 cup (150 mL) water

INGREDIENTS: Optional Garnish

raw or roasted carrots


fresh or dried herbs of your choice

caramelized onions (not pictured)


  1. In a large pot on high heat, cook the onion in oil. Add splashes of water to prevent burning. Stir until the onions lightly caramelize, about 15 minutes.

  2. Add the crushed garlic and cook while stirring until lightly golden, about 2 minutes. Then add the remaining ingredients, except the dry quinoa, bring to a boil, and reduce to a simmer. Cook uncovered until the potatoes are cooked, about 20 minutes.

  3. In a separate small pot, bring the quinoa and water to a boil, then reduce to a simmer and cook uncovered until quinoa is cooked, about 15 minutes.

  4. Using an immersion blender, puree the soup to the desired consistency. If using a blender, I recommend blending half. Remove the pot from the heat to avoid splatter after the soup has been pureed. Stir in the quinoa or use it as a garnish on top. Enjoy!


  1. *Speed-it-up: using a food processor to coarsely chop the carrots and potatoes saves lots of time on preparation. They don’t have to be cut perfectly given half will be pureed anyway. If you don’t want to cook the quinoa separately, you can add the dry quinoa and 1 cup water to the soup about 5 minutes after adding the potatoes and carrots. Cooking it this way means some of the quinoa will be pureed also, which is okay!