Curried Potato and Quinoa Soup

Curried Potato and Quinoa Soup

In This Article


Recipe and photo by Emma Frisch

  • Prep Time: 10 minutes
  • Cook time: 35 minutes
  • Yield: 6-8 servings


  • 2 tablespoons ghee (substitute with coconut oil)
  • Yellow onion- 2 cups, minced
  • Garlic- 1 tablespoon, minced
  • Potatoes- 12 cups, diced
  • Sea salt- 1 teaspoon
  • Yellow curry powder- 1 teaspoon
  • Freshly ground black pepper- 1/2 teaspoon
  • Ground cumin- 1/4 teaspoon
  • Water- 3 cups
  • Vegetable stock- 2 cups (substitute with chicken stock)
  • Bay leaf- 2
  • Jalapeno- Minced (optional)
  • Quinoa- 1 cup, rinsed
  • White miso- 5 tablespoons
  • Parsley- 1 cup, minced
  • Almonds (optional) – Coarsely chopped and toasted


  1. Note: If you made your own stock and need to defrost it, take it out of the freezer and let it rest on the counter long enough to slide out of the container and into a pot for melting over low heat. If you forgot to take it out of the freezer earlier, no worries – put the container in a bowl of hot water to let the sides defrost.
  2. Rinse the quinoa in a fine-mesh strainer ahead of time to remove the bitter coating called “saponin.” When it stops frothing like soap, the saponin is sufficiently washed off.
  3. In a large soup pot, heat the oil over medium heat. Add the onions and sautee until translucent. Add the garlic, salt, curry, pepper and cumin, and sautee for 1-2 minutes more.
  4. Stir in the potatoes, bay leaf and optional jalapeno. Pour the  water and stock over the vegetables and cover with a lid.
  5. Bring to a boil and reduce to a simmer for about 20 minutes, until the potatoes are fork-tender.
  6. When the potatoes are ready, remove the bay leaves. Use an immersion blender or food processor to blend the soup.
  7. Return the soup to the burner and bring back to a gently rolling boil. Add the quinoa and reduce the soup to a simmer, covered, cooking for about 12 minutes until the quinoa is translucent with white threads curled around the grains.
  8. Stir in the white miso and parsley. Garnish with optional toasted almonds.
  9. Storage: Store leftovers in plastic or freezer-safe glass containers. Allow to cool before putting in the freezer. Label your containers with the name of the contents and date. Liquids expand when frozen, so leave an inch of headspace between the surface of the soup and the top of the container.

For more recipes by Emma Frisch, visit her food blog at

This recipe is from the 3-Season Diet Challenge – a 12-month guide to eating with the seasons as nature intended. This FREE program takes you through a year of eating seasonally with month-to-month support and guidance. You can start the challenge anytime throughout the year. >>> Learn more and sign up here!

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