Spicy Grain Soup

Nutriscore Rating: 75/100

Warm up your table with this hearty and flavorful Spicy Grain Soup, a comforting blend of bold spices, nutrient-packed veggies, and wholesome grains. Featuring a vibrant medley of quinoa and farro, this soup is balanced with the earthiness of kale, sweet undertones of red bell pepper and carrots, and the protein punch of chickpeas. Accented with cumin, smoked paprika, chili flakes, and a splash of lime juice, each spoonful delivers a cozy heat that’s perfect for chilly days. Quick to prep and simmered to perfection in just under an hour, this plant-based soup makes a satisfying, healthy dinner and stores beautifully for meal prep. Serve it piping hot with fresh parsley for a bright finishing touch!

Recipe Information

• Prep Time: 15 min
• Cook Time: 40 min
• Total Time: 55 min
• Servings: 6 servings
• Difficulty: Medium

🥘 Ingredients

20 items

• 2 tablespoons olive oil
• 1 medium yellow onion, diced
• 4 cloves garlic cloves, minced
• 2 medium carrots, peeled and diced
• 2 stalks celery stalks, diced
• 1 medium red bell pepper, diced
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 0.5 teaspoon red chili flakes
• 0.25 teaspoon cayenne pepper
• 14.5 ounces diced tomatoes (canned, with juice)
• 6 cups vegetable broth
• 0.5 cup quinoa, rinsed
• 0.5 cup farro, rinsed
• 2 cups kale, chopped (stems removed)
• 1 cup cooked chickpeas (or canned, drained and rinsed)
• 2 tablespoons fresh parsley, chopped
• 1 tablespoon lime juice
• 1 teaspoon salt
• 0.5 teaspoon black pepper

📝 Instructions

11 steps

1. Heat the olive oil in a large soup pot or Dutch oven over medium heat.

2. Add the diced onion and sauté for 4-5 minutes, or until softened.

3. Stir in the minced garlic, carrots, celery, and red bell pepper. Sauté for another 5-6 minutes, stirring occasionally.

4. Sprinkle in the ground cumin, smoked paprika, red chili flakes, and cayenne pepper. Stir to coat the vegetables evenly in the spices, cooking for 1 minute until fragrant.

5. Pour in the can of diced tomatoes (with their juice) and the vegetable broth. Stir to combine.

6. Add the quinoa and farro to the pot, then bring the mixture to a boil.

7. Reduce the heat to low, cover the pot with a lid, and simmer for 25 minutes, or until the grains are tender.

8. Stir in the chopped kale, chickpeas, salt, and black pepper. Simmer for an additional 5 minutes, or until the kale is wilted.

9. Remove the pot from heat and stir in the freshly chopped parsley and lime juice.

10. Taste and adjust seasoning with additional salt or pepper as needed.

11. Serve the soup hot, garnished with extra parsley if desired.

Nutrition Facts

1 serving (480.6g)

Calories		283
% Daily Value*
Total Fat		8.7 g	11%
	Saturated Fat	1.4 g	7%
	Polyunsaturated Fat	0.5 g
Cholesterol		0 mg	0%
Sodium		1107 mg	48%
Total Carbohydrate		44.7 g	16%
	Dietary Fiber	9.1 g	33%
	Total Sugars	10.6 g
Protein		11.1 g	22%
Vitamin D		0.0 mcg	0%
Calcium		134 mg	10%
Iron		3.8 mg	21%
Potassium		1006 mg	21%

*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.

Source of Calories

Fat: 461 cal (25.7%%)

Protein: 265 cal (14.7%%)

Carbs: 1072 cal (59.6%%)