Carrot Ginger Quinoa Soup

Prep Time
5-10 minutes

Prep Notes
Roasted pumpkin seed prep and cooking time (optional): 10 minutes

Cooking Time
30 minutes

4 servings


  • 1 tbsp non-GMO grapeseed or canola oil

  • 6 large carrots cut up into 1 inch pieces

  • 1/2 white onion roughly cut up

  • 1 inch fresh ginger, chopped

  • 4 tbsp fresh dill, chopped

  • 4 cups water

  • 1 cup cooked quinoa

  • 1/4 cup raw or roasted pumpkin seeds* (optional)

  • Sea salt to taste


  1. In a pot, heat oil at medium heat. Add carrots, ginger and onion. Sprinkle in a pinch of salt. Stir to keep onions from browning and cook 5 minutes.

  2. Add in 4 cups of water and bring to a boil.

  3. Once boiling, turn down heat to simmer and cover. Simmer for 20 minutes.

  4. Let cool. Then, pour soup into a good blender (I use a BlendTec/Vitamix). Blend until smooth.

  5. Add quinoa. Add dill and pumpkin seeds just before serving.

  6. Sprinkle with sea salt and serve warm or cold.

*Chia Leah's Roasted Pumpkin Seeds

  1. Preheat oven to 350.

  2. Spread raw seeds on a baking sheet. Spray with non-GMO canola or grapeseed oil.

  3. Sprinkle with a twist of sea salt.

  4. Bake 5-10 minutes until you hear seeds start to pop.

This was one of the first recipes I learned through my program at Institute for Integrative Nutrition. It looked too easy not to try. I couldn't believe how creamy it tasted and I found it to be better the next day cold, which makes it a great summer soup!

The fresh dill makes ALL the difference. My take on this recipe adds extra protein, fiber and texture from the quinoa and pumpkin seeds. This soup freezes well, so I recommend doubling your batch!

Chia Leah

Soups, EntreesBill Bostrom