Quinoa Chickpea and Spinach Soup

Quinoa Chickpea Spinach Soup- a simple and hearty vegetable soup that’s packed full of plant protein! (vegan + gluten-free)

Quinoa Chickpea and Spinach Soup- a hearty vegetable soup that’s packed full of plant protein! (vegan + gluten-free)

Did you know that Americans spend more time watching cooking shows on television than they spend cooking in their own kitchen?

Between the rise in the number of women working outside of the home and the food industry begging to let them do the cooking for us, I guess it’s not that big of a surprise. I’m guilty of watching the Food Network just as much as anyone else. In fact, that’s where the inspiration for this recipe came from. Everyday Italian, baby! What can I say? I love me some Giada.

But, with all of the resolutions being made for the new year, I think that cooking at home more often should be one of them. Letting someone else do the work for you is always nice but they usually don’t care about how good it is for you. Not to mention that it’s typically more expensive. Besides, with recipes like this, cooking at home is a breeze! All you have to do is chop a few veggies, sauté them for a couple of minutes and then pour everything else into the pot and let it do the rest.

Quinoa Chickpea and Spinach Soup- a hearty vegetable soup that’s packed full of plant protein! (vegan + gluten-free)

Quinoa Chickpea and Spinach Soup Ingredients

  • Onion, Garlic and Carrots– these veggies make up the flavor base of the soup. You could also add celery if you like but I personally don’t think it’s necessary.
  • Spinach– Baby spinach or regular spinach both work, however I like to chop the spinach before adding to the recipe. This step is optional but if you’re like me and don’t like the somewhat slimy texture of wilted spinach leaves in soup then I recommend chopping them first.
  • Vegetable Broth- Using a flavorful broth is key to making this soup delicious. My favorite is Better Than Bouillon.
  • Diced Tomatoes- Tomatoes add both texture and savory flavor. Crushed tomatoes could also work but we prefer the chunky texture of diced.
  • Fresh Rosemary- Adding just a few sprigs of fresh rosemary infuses the broth with herby goodness. I don’t recommend skipping it.
  • Quinoa- Cooking the quinoa in the broth makes this a super easy, one-pot recipe. For optimum digestion, it’s best to soak the quinoa for a few hours before adding it to the soup. Again, optional but recommended.
  • Chickpeas- Precooked garbanzo beans are ideal for saving time. Just make sure you drain and rinse them first.
  • Lemon Juice- A squeeze of fresh lemon juice brightens up the soup and adds a nice does of vitamin C making it perfect for the winter blues.

Quinoa Chickpea and Spinach Soup- a hearty vegetable soup that’s packed full of plant protein! (vegan + gluten-free)

Quinoa Chickpea and Spinach Soup- a hearty vegetable soup that’s packed full of plant protein! (vegan + gluten-free)

This soup is one of our favorites because of how flavorful and nutritious it is. Fresh herbs seep into the broth, giving it a richness that warms you to the bone. It also packs a hefty punch of protein from quinoa, chickpeas and spinach so you won’t be left feeling hungry afterwards. Trust me, after a bowl of this soup you’ll be happy you cooked at home!

Looking for more soup recipes?

Quinoa Chickpea and Spinach Soup- a hearty vegetable soup that’s packed full of plant protein! (vegan + gluten-free)

 

Print Recipe
5 from 35 votes

Quinoa Chickpea and Spinach Soup

Servings: 4

Ingredients

  • 2 tablespoons oil, I like avocado oil
  • 1 yellow onion, finely chopped
  • 3 garlic cloves, minced
  • 3 medium-size carrots, peeled and finely chopped
  • 3 cups chopped spinach
  • 5 cups vegetable broth
  • 14.5 ounces diced tomatoes
  • 2 sprigs fresh rosemary
  • 1 teaspoon dried thyme
  • 1/2 cup uncooked quinoa, rinsed*
  • 1 15-ounce can chickpeas, drained and rinsed
  • juice of 1 lemon

Instructions

  • In a large pot, warm the oil over medium heat. Add the onion, sprinkle with salt & pepper, and cook for 3 minutes. Add the carrot, garlic, and spinach then continue to cook for about 2 minutes.
  • To the pot, add the vegetable broth, diced tomatoes with their juices, thyme, rosemary and the quinoa. Bring to a low boil, cover and cook for about 15 minutes. Add the chickpeas and cook for 5 more minutes, until heated through.
  • Remove the sprig of rosemary then squeeze in the juice of 1 lemon and stir to combine. Serve warm and enjoy!

Notes

* I prefer to soak quinoa in water for a few hours prior to using in the recipe. This step helps reduce phytic acid which can aid in digestion and absorption of nutrients but it is optional.

Nutrition

Calories: 325kcal, Carbohydrates: 48g, Protein: 12g, Fat: 9g, Saturated Fat: 1g, Sodium: 1050mg, Potassium: 634mg, Fiber: 10g, Sugar: 8g, Vitamin A: 10499IU, Vitamin C: 21mg, Calcium: 109mg, Iron: 5mg
Course: dinner, Soup
Cuisine: American
Did you try this recipe? Please let me know how it turned out by leaving a comment below or sharing a picture on Instagram with the hashtag #makingthymeforhealth. I love hearing your feedback!