Easy Tuscan Chickpea and Quinoa Soup.
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.
Ingredients
- 1 onion, finely chopped
- 3 cloves garlic, minced
- 2 carrots, diced
- 2 celery stalks, diced
- 2 tablespoons olive oil
- 1 teaspoon dried thyme
- 1/2 teaspoon dried oregano
- 1/4 teaspoon dried rosemary
- 2 15 oz. can chickpeas, drained and rinsed
- 1 14 oz. can diced tomatoes
- 1/2 cup dry quinoa, (rinsed and drained)
- 4 cups vegetable broth
- 2 cups kale (or spinach)
- 1/2 cup plant based milk (coconut, almond, soy milk)
- 1/4 cup nutritional yeast or vegan parmesan cheese
- salt and pepper to taste
- 1/4 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 they start to softened, about 3 minutes.
- Then add diced carrots, celery, and garlic to the pot. Cook for a 5 minutes until the vegetables begin to soften.
- Stir in dried oregano, thyme, and rosemary. Continue to stir and cook for 30 seconds to allow the herbs to release their flavors.
- Add chickpeas, diced tomatoes, nutritional yeast, quinoa, and vegetable broth to the pot. Stir well to combine.
- 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!