Ingredients
Soup Base
- 2 Tablespoons olive oil
- ½ medium onion, diced
- 3 medium carrots, peeled and diced
- 2 stalks celery, diced
- 4 garlic cloves, minced
Broth and Seasoning
- 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 1/4 cup quinoa, uncooked and 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
- Salt and pepper, to taste
Finishing Ingredients
- 2 cups fresh spinach, coarsely chopped
- 1 ½ cups half and half (or heavy cream)
- Parmesan cheese, for topping
Instructions
- Sauté the 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, stirring occasionally, for 5-7 minutes or until the vegetables become soft and fragrant.
- Simmer the Soup: To the pot, add the bone broth, chickpeas, rinsed quinoa, diced tomatoes with their juice, tomato sauce, and Italian seasoning. Stir everything together well. Season again with salt and pepper as needed. Bring the mixture to a boil, then reduce the heat to low and let it simmer partially covered for 20-25 minutes, allowing the quinoa to cook fully and the flavors to meld.
- Add Spinach and Cream: When the quinoa is tender and the soup is ready to serve, stir in the chopped fresh spinach and the half and half (or heavy cream). Cook for another 2-3 minutes just until the spinach wilts and the soup is heated through. Taste the soup and adjust the seasonings with additional salt and pepper if required.
- Serve and Garnish: Ladle the soup into individual bowls and top each serving with freshly grated Parmesan cheese for added richness and flavor. Serve warm and enjoy a comforting bowl of creamy Italian quinoa soup.
Notes
- You can substitute vegetable broth for bone broth to make this soup vegetarian.
- Rinse quinoa thoroughly to remove its natural bitterness before cooking.
- For a lighter version, use half and half instead of heavy cream.
- Adjust the amount of red pepper flakes to control the spiciness of the soup.
- Adding extra broth can make the soup more brothy if preferred.
- Leftover soup stores well in the refrigerator for up to 3 days and can be reheated gently on the stovetop.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Category: Soup
- Method: Stovetop
- Cuisine: Italian
- Diet: Low Fat
