Italian Chickpea and Quinoa Soup

Although quinoa is of South American origin, it complements very well with the Italian seasoning of this recipe. This soup is perfect for cold or rainy days, but it will delight palates at any time of the year.


Yields10 ServingsPrep Time10 minsCook Time30 minsDifficultyIntermediate

Ingredients

 ½ cup quinoa
 ½ cup vegetable broth(use water as an alternative)
 1 medium onion, chopped
 2 large carrots, diced
 2 celery stalks, chopped
 1 large potato, cubed
 2 cloves garlic
 1 ½ cups (28 oz) can chickpeas, rinsed & cookedor use chard or kale, chopped
 2 medium tomatoes, peeled and diced
 2 cups spinach, chopped
 1 tsp paprika powder
 1 tsp dried basilor 2 tbsp chopped fresh basil
 ½ tsp thyme (optional)
 1 bay leaf
 ¼ cup fresh parsley, chopped
 1 cup tomato sauce
 2 tbsp vegetarian seasoning
 salt to taste

Instructions

1

In a large pot, sauté the onion with water or vegetable broth, carrot, celery and garlic.

2

When the vegetables become soft, add 4 to 8 cups of water.

3

When the water begins to boil, add the quinoa, potato and the bay leaf. Allow it to cook for 10 minutes.

4

After 10 minutes, add the green vegetables, paprika, tomato, chickpeas, thyme, vegetarian seasoning, and salt to taste. Let it boil for another 5 to 10 minutes.

5

Add parsley just before serving.

Nutrition Facts

Serving Size 1 ½ cups

Servings 10


Amount Per Serving
Calories 488
% Daily Value *
Total Fat 7.4g12%
Saturated Fat 0.8g4%
Trans Fat 0g
Cholesterol 0mg
Sodium 449mg19%
Total Carbohydrate 84.7g29%
Dietary Fiber 22g88%
Sugars 15.9g
Protein 24.2g49%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 ½ cup quinoa
 ½ cup vegetable broth(use water as an alternative)
 1 medium onion, chopped
 2 large carrots, diced
 2 celery stalks, chopped
 1 large potato, cubed
 2 cloves garlic
 1 ½ cups (28 oz) can chickpeas, rinsed & cookedor use chard or kale, chopped
 2 medium tomatoes, peeled and diced
 2 cups spinach, chopped
 1 tsp paprika powder
 1 tsp dried basilor 2 tbsp chopped fresh basil
 ½ tsp thyme (optional)
 1 bay leaf
 ¼ cup fresh parsley, chopped
 1 cup tomato sauce
 2 tbsp vegetarian seasoning
 salt to taste

Directions

1

In a large pot, sauté the onion with water or vegetable broth, carrot, celery and garlic.

2

When the vegetables become soft, add 4 to 8 cups of water.

3

When the water begins to boil, add the quinoa, potato and the bay leaf. Allow it to cook for 10 minutes.

4

After 10 minutes, add the green vegetables, paprika, tomato, chickpeas, thyme, vegetarian seasoning, and salt to taste. Let it boil for another 5 to 10 minutes.

5

Add parsley just before serving.

Italian Chickpea and Quinoa Soup
No Comments Yet

Leave a Reply

Your email address will not be published.

Newsletter Signup

Stay connected!

Please wait...

Thank you for the sign up!

Login

Lost your password?