Taste the flavorful blend of nourishing chickpeas, nutty quinoa, colorful veggies, and aromatic Italian herbs in this filling and healthy vegan version of Easy Tuscan Chickpea and Quinoa Soup. For an enjoyable and nutritious meal, serve it with a crusty loaf of whole-grain bread. This hearty soup is the ideal choice for chilly nights or for times when you want a filling, healthy, delicious dinner.

This Tuscan-inspired dish brings dining pleasure, warmth and coziness to your table. This soup is a plant-based, hearty meal that is sure to make everyone happy shared with friends or family.

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What you’ll love about this recipe

Hearty and healthy.
Budget-friendly.
High protein
Make in one pot
Quick and easy to make (35 minutes)

Frequently Asked Questions

Is it possible to substitute quinoa with another grain?

Certainly, you can use other grains like barley or couscous for variation.

Can I make this soup ahead of time?

Absolutely! It reheats well, making it an ideal option for meal prep.

What can I use instead of kale or spinach?

Feel free to substitute with Swiss chard, collard greens, or any leafy green of your choice.

Is this soup gluten-free?

Yes, it’s naturally gluten-free, ensuring a broad range of dietary preferences.

How to store leftovers?

Store in an airtight container in the refrigerator for up to 3 days or freeze for longer storage.

More Delicious Soup Recipes

Prep Time:5

Cook Time:30

Total Time:35

Ingredients

1 onion, finely chopped
3 cloves garlic, minced
2 carrots, diced
2 celery stalks, diced
2 tablespoons olive oil
1 teaspoon dried thyme
½ teaspoon dried oregano
¼ teaspoon dried rosemary
2 15 oz. can chickpeas, drained and rinsed
1 14 oz. can diced tomatoes
½ cup dry quinoa, (rinsed and drained)
4 cups vegetable broth
2 cups kale (or spinach)
½ cup plant based milk (coconut, almond, soy milk)
¼ cup nutritional yeast or vegan parmesan cheese
salt and pepper to taste
¼ teaspoon red pepper flakes (optional, for added heat)
fresh parsley, chopped for garnish (optional)

Instructions

In a large pot, heat olive oil over medium heat. Add chopped onions sauté until softened.
Add diced carrots, celery, and garlic to the pot. Cook for a few minutes until the vegetables begin to soften.
Stir in dried oregano, thyme, and rosemary. Cook for an additional minute to allow the herbs to release their flavors.
Add chickpeas, diced tomatoes, nutritional yeast and dry quinoa to the pot. Stir well to combine.
Pour in the vegetable broth. Bring the soup to a boil, then reduce the heat to low, cover, and let it simmer for about 20 minutes, or until the quinoa is cooked.
Add chopped kale and plant-based milk to the pot, and cook for an additional 5 minutes until the greens are wilted.
Season the soup with salt, pepper, and red pepper flakes if you like a bit of heat.
Taste and adjust the seasoning as needed.
Serve the Tuscan Chickpea Soup hot, garnished with fresh parsley. Enjoy!