Vegan Curried Carrot and Quinoa Soup

I have such a love / hate relationship with Colorado this time of year. Come February, we're spoiled with random days of 65 and sunny (hurry up, spring!), followed by 12 degrees and a literal snow globe. But, it's winter. And, we need the snow. Plus, these colder days are the perfect excuse to whip up a batch of soup to have on hand all week.

Enter: this curried carrot and quinoa soup. Adapted from this recipe, my version is packed with even more protein, fiber, and complex carbs. While I love creamy soups, I find that I'm not always satisfied after. So, why not create a one-stop-shop kind of soup? Something that's equally delicious as an appetizer as it is for a full meal, that leaves you feeling satisfied, and gives you just the right amount of energy to continue plowing through your day. There's plenty of protein from the quinoa (a seed), fiber from the carrots, healthy fats from the coconut milk and avocado oil, and exotic flavors from the curry powder, garlic, and fresh ginger. This soup is naturally gluten-free and dairy-free, but it's not lacking in creaminess. Enjoy!


  • 1 cup quinoa (any color)

  • 2 tablespoons avocado oil

  • 1/2 onion, peeled and chopped

  • 7-8 medium-sized carrots, chopped into small pieces

  • 3 1/2 cups low-sodium vegetable stock

  • 1 15-ounce can full-fat coconut milk

  • 1 1/2 tablespoons ginger root (I buy mine pre-packaged)

  • 1 tablespoon curry powder

  • 2 cloves fresh garlic, minced

  • 1/2 teaspoon chili flakes

  • Salt and pepper to taste


1. Cook your quinoa according to the package. Once it's almost done, heat a separate pot on medium / high heat and pour in your avocado oil. Use a large pot.

2. Throw in your onions and carrots. Sauté for 5-6 minutes. Don't let your veggies burn.

3. Add in your ginger root, garlic, curry powder, chili flakes, sea salt, and pepper. Stir until all veggies are evenly coated. Sauté for another 5-6 minutes.

4. Add in your coconut milk and veggie broth. Reduce to a simmer. Let the soup cook until the carrots and onions are soft (10-12 minutes).

5. Transfer your soup to a blender and blend on high for 2-3 minutes. Taste and add more seasoning if necessary.

6. Pour your blended soup back into your large pot. Toss in your cooked quinoa.

7. Serve with a drizzle of avocado oil, raw pumpkin seeds, parsley, a dollop of yogurt (dairy-free to keep it vegan), etc. 

This soup will stay fresh, in the fridge, for up to one week! Also, if you make any of my recipes, please tag me (@wellnesswithedie) or use #wellnesswithedie on Instagram! That way, I can easily see your creations.