top of page

 CREAMY ITALIAN QUINOA SOUP

SERVINGS: 6 PEOPLE

​

This Creamy Italian Quinoa Soup is not only amazingly delicious, but it’s also packed with protein, fiber and essential vitamins and antioxidants. 

INGREDIENTS

  • 2 Tablespoons olive oil

  • ½ medium onion diced

  • 3 medium carrots peeled and diced

  • 2 stalks celery diced

  • 4 garlic cloves minced

  • 4 cups  vegetable stock (use more for a more brothy soup)

  • 1 15- ounce can chickpeas drained & rinsed

  • 1 1/4 cup quinoa rinsed well in a fine mesh colander

  • 1 14.5- ounce can diced tomatoes undrained

  • 1 8- ounce can tomato sauce

  • 1 Tablespoon Italian seasoning

  • Pinch red pepper flakes

  • 2 cups fresh spinach coarsely chopped  

  • 1 ½ cups half and half or heavy cream  (or 1 can coconut milk)

  • Salt and pepper to taste

  • Parmesan cheese for topping

​

INSTRUCTIONS

  1. Heat oil in a large saucepan or dutch oven over medium-high heat. Add onion, carrots, celery and garlic and season with salt and pepper. Saute, stirring occasionally, for 5-7 minutes or until the vegetables are soft.

  2. Add stock, chickpeas, quinoa, tomatoes, tomato sauce, and Italian seasoning to the pot and stir to combine. Season with salt and pepper. Bring to a boil, reduce heat and simmer, partially covered, for 20-25 minutes.

  3. When ready to serve, stir in spinach and cream.

  4. Divide into bowls and top with grated Parmesan.

 

NOTES:   You can store this quinoa soup in the refrigerator for up to 3 days, or freeze it for up to a month.

 

NUTRITION  Calories: 387kcal | Carbohydrates: 46g | Protein: 18g | Fat: 15g | Saturated Fat: 5g | Cholesterol: 22mg | Sodium: 664mg | Potassium: 885mg | Fiber: 9g | Sugar: 5g | Vitamin A: 6600IU | Vitamin C: 16.7mg | Calcium: 179mg | Iron: 4.4mg

​

Source:  https://www.platingsandpairings.com/creamy-italian-quinoa-soup/ 

bottom of page