Ingredients
Vegetables and Aromatics
- 2 Tablespoons olive oil
- ½ medium onion, diced
- 3 medium carrots, peeled and diced
- 2 stalks celery, diced
- 4 garlic cloves, minced
Liquids and Canned Goods
- 4 cups bone broth (chicken broth or vegetable stock; use more for a more brothy soup)
- 1 15-ounce can chickpeas, drained and rinsed
- 1 14.5-ounce can diced tomatoes, undrained
- 1 8-ounce can tomato sauce
- 1 ½ cups half and half (or heavy cream)
Grains and Seasonings
- 1 ¼ cups quinoa, uncooked and rinsed well in a fine mesh colander
- 1 Tablespoon Italian seasoning
- Pinch of red pepper flakes
- Salt and pepper to taste
Greens and Toppings
- 2 cups fresh spinach, coarsely chopped
- Parmesan cheese, for topping
Instructions
- Sauté Vegetables: Heat the olive oil in a large saucepan or Dutch oven over medium-high heat. Add the diced onion, carrots, celery, and minced garlic. Season with salt and pepper. Sauté the mixture, stirring occasionally, for 5-7 minutes or until the vegetables are softened and fragrant.
- Add Broth and Ingredients: Stir in the bone broth, drained chickpeas, rinsed quinoa, diced tomatoes with their juice, tomato sauce, and Italian seasoning. Season again with salt and pepper to taste. Bring everything to a boil.
- Simmer the Soup: Once boiling, reduce the heat to maintain a gentle simmer. Cover the pot partially and let it simmer for 20-25 minutes, or until the quinoa is cooked and the flavors meld together nicely.
- Finish with Spinach and Cream: When the quinoa is tender and the soup is ready to serve, stir in the coarsely chopped fresh spinach and the half and half or cream. Heat through until the spinach wilts and the soup is creamy. Taste and adjust the seasonings with additional salt and pepper if needed.
- Serve and Garnish: Ladle the soup into bowls and top generously with grated Parmesan cheese for a rich, savory finish. Serve hot and enjoy!
Notes
- For a vegan version, substitute bone broth with vegetable broth and replace half and half with coconut cream or another plant-based cream alternative.
- You can adjust the thickness of the soup by adding more or less broth depending on your preference.
- Rinsing quinoa thoroughly before cooking removes its natural coating called saponin that can taste bitter.
- Leftovers can be refrigerated for up to 3 days and reheated gently on the stove or in the microwave.
- Adding a squeeze of lemon juice before serving brightens the flavors.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
- Diet: Vegetarian
