Italian Quinoa Soup (Print-Friendly Version)
Filling chickpea and quinoa stew with fresh spinach, Italian herbs, and a smooth tomato cream base.
# Ingredients List:
→ Veggies
01 -
Chopped 4 garlic cloves
02 -
2 celery sticks, chopped
03 -
Diced half a medium onion
04 -
3 peeled and chopped carrots
05 -
Roughly chopped 2 cups fresh spinach
→ Liquids
06 -
4 cups chicken or veggie bone broth
07 -
2 tbsp olive oil
08 -
1.5 cups heavy cream or half and half
→ Canned & Grains
09 -
1 can (400 g) chickpeas, rinsed and drained
10 -
1 can (225 g) tomato sauce
11 -
1 can (410 g) diced tomatoes, with juice
12 -
1.25 cups uncooked quinoa, rinsed
→ Flavors
13 -
A pinch of crushed red pepper
14 -
Salt, added as you like
15 -
1 tbsp Italian herbs
16 -
Black pepper, to taste
→ Extras
17 -
Parmesan cheese, shredded
# Detailed Cooking Steps:
01 -
Warm olive oil in a big pot on medium high. Toss in the onions, celery, carrots, and garlic. Season with salt and pepper. Stir here and there for about 5 to 7 minutes till stuff softens up.
02 -
Pour in bone broth, quinoa, chickpeas, tomato sauce, diced tomatoes with their juice, and herbs. Stir well, season with salt and pepper again. Bring it to a boil then turn heat down low. Let it cook with a lid half on for 20 to 25 minutes until quinoa gets soft.
03 -
Mix in fresh spinach and cream or half and half. Taste and add more salt or pepper if you want.
04 -
Spoon soup into bowls and sprinkle shredded Parmesan on top.
# Helpful Hints:
01 -
For creamier soup, swap half and half with heavy cream.
02 -
Add more broth if you want your soup thinner.
03 -
Try adding chopped zucchini or bell peppers for extra nutrition.