Quinoa and Chickpea Soup
Cozy up with a comforting bowl of Quinoa and Chickpea Soup, a wholesome one-pot wonder brimming with vibrant flavors and nourishing ingredients. This hearty, plant-based recipe combines protein-packed quinoa and creamy chickpeas with a medley of aromatic vegetables like carrots, celery, and onions. Infused with warming spices like ground cumin, smoked paprika, and thyme, and brightened with a splash of lemon juice, every spoonful delivers a satisfying balance of earthy and zesty notes. With tender baby spinach folded in at the end, this gluten-free, vegan soup is not only nutritious but also incredibly easy to prepare in under an hour. Perfect for meal prep or weeknight dinners, serve it hot with a sprinkle of fresh parsley for a burst of freshness. This filling soup is sure to become a cold-weather favorite!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium, diced yellow onion
- 2 medium, diced carrot
- 2 stalks, diced celery stalk
- 3 cloves, minced garlic cloves
- 0.5 cups quinoa
- 15 ounces, drained and rinsed canned chickpeas
- 14.5 ounces, canned diced tomatoes
- 6 cups vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried thyme
- 1 teaspoon (adjust to taste) salt
- 0.5 teaspoons (adjust to taste) black pepper
- 2 cups, packed baby spinach
- 1 tablespoon lemon juice
- 2 tablespoons, chopped (optional, for garnish) fresh parsley
Instructions
Heat a large pot over medium heat and add the olive oil.
Once the oil is hot, add the diced onion, carrot, and celery. Sauté for 5-7 minutes until the vegetables soften.
Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.
Add the quinoa, chickpeas, diced tomatoes (with their juices), and vegetable broth to the pot.
Season with ground cumin, smoked paprika, dried thyme, salt, and black pepper. Stir well to combine.
Bring the soup to a boil, then reduce the heat to low. Cover and let it simmer for 20 minutes, stirring occasionally, until the quinoa is cooked and tender.
Once the quinoa is cooked, stir in the baby spinach and let it wilt for 1-2 minutes.
Stir in the lemon juice for a bright, fresh flavor. Taste and adjust the seasoning as needed.
Serve the soup hot, garnished with chopped fresh parsley if desired.
Nutrition Facts
Calories |
408 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 12.5 g | 16% | |
| Saturated Fat | 2.1 g | 10% | |
| Polyunsaturated Fat | 1.4 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1699 mg | 74% | |
| Total Carbohydrate | 59.7 g | 22% | |
| Dietary Fiber | 13.9 g | 50% | |
| Total Sugars | 15.3 g | ||
| Protein | 16.0 g | 32% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 155 mg | 12% | |
| Iron | 6.2 mg | 35% | |
| Potassium | 1334 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
