Description
A hearty and creamy soup packed with quinoa, chickpeas, and fresh vegetables in a luscious tomato broth.
Ingredients
Scale
- 2 tablespoons olive oil
- 1/2 medium onion, diced
- 3 medium carrots, peeled and diced
- 2 stalks celery, diced
- 4 garlic cloves, minced
- 4 cups bone broth (chicken broth or vegetable stock)
- 1 (15 ounce) can chickpeas, drained and rinsed
- 1 1/4 cups quinoa, uncooked and rinsed
- 1 (14.5 ounce) can diced tomatoes, undrained
- 1 (8 ounce) can tomato sauce
- 1 tablespoon Italian seasoning
- Pinch red pepper flakes
- 2 cups fresh spinach, coarsely chopped
- 1 1/2 cups half and half (or heavy cream)
- Salt and pepper, to taste
- Parmesan cheese, for topping
Instructions
- Heat oil in a large saucepan or Dutch oven over medium-high heat.
- Add onion, carrots, celery, and garlic; season with salt and pepper. Sauté for 5-7 minutes until vegetables are soft and fragrant.
- Add stock, chickpeas, quinoa, diced tomatoes, tomato sauce, and Italian seasoning to the pot. Stir to combine and season further with salt and pepper.
- Bring to a boil, then reduce heat and simmer partially covered for 20-25 minutes, stirring occasionally.
- Stir in spinach and cream until just heated through. Adjust seasoning as necessary.
- Divide into bowls, top with grated Parmesan, and serve.
Notes
This soup freezes beautifully, making it ideal for meal prep. Adjust the consistency with broth if needed after freezing.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 6g
- Sodium: 800mg
- Fat: 14g
- Saturated Fat: 7g
- Unsaturated Fat: 5g
- Trans Fat: 0g
- Carbohydrates: 53g
- Fiber: 10g
- Protein: 16g
- Cholesterol: 30mg