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!

Nutriscore Rating: 80/100

Prep Time:15 mins

Cook Time:30 mins

Total Time:45 mins

Servings: 4

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

Directions

Step 1

Heat a large pot over medium heat and add the olive oil.

Step 2

Once the oil is hot, add the diced onion, carrot, and celery. Sauté for 5-7 minutes until the vegetables soften.

Step 3

Stir in the minced garlic and cook for an additional 1-2 minutes until fragrant.

Step 4

Add the quinoa, chickpeas, diced tomatoes (with their juices), and vegetable broth to the pot.

Step 5

Season with ground cumin, smoked paprika, dried thyme, salt, and black pepper. Stir well to combine.

Step 6

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.

Step 7

Once the quinoa is cooked, stir in the baby spinach and let it wilt for 1-2 minutes.

Step 8

Stir in the lemon juice for a bright, fresh flavor. Taste and adjust the seasoning as needed.

Step 9

Serve the soup hot, garnished with chopped fresh parsley if desired.

Nutrition Facts

Serving size	2858.6 grams (2858.6g)

Amount per serving	% Daily Value*
Calories	1435

Total Fat 26.90g	34%
Saturated Fat 3.70g	19%
Polyunsaturated Fat 4.30g
Cholesterol 0mg	0%
Sodium 8302mg	361%
Total Carbohydrate 245.10g	89%
Dietary Fiber 53.70g	192%
Total Sugars 52.70g
Protein 66.30g	133%

Vitamin D 0IU	0%
Calcium 800mg	62%
Iron 25mg	140%
Potassium 4971mg	106%

*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: 16.3%

Protein: 17.8%

Carbs: 65.9%