Chickpea and Quinoa Soup

This is a protein packed soup that is almost like a modern minestrone. It has both chickpeas and quinoa (which is a complete protein with all essential amino acids) and it is packed full of veggies. It is a soups that really fills you up, is so full of flavour, and tastes even better for lunch the next day.

Chickpea and Quinoa soup

Serves 4
Prep time 10 minutes
Cook time 25 minutes
Total time 35 minutes


  • 1 teaspoon rice bran oil
  • 3 cloves garlic (diced)
  • 1 Medium leek (sliced)
  • 1 Medium onion (sliced)
  • 2 Small potatoes or kumara (finely sliced)
  • 2 teaspoons ground cumin
  • 1 teaspoon dried basil
  • 1 can crushed tomatoes
  • 1 tablespoon tomato paste
  • 4 cups vegetable stock
  • 1 cup quinoa
  • 2 carrots (sliced)
  • 1 can chickpeas
  • 2 cups baby spinach
  • Grated parmesan or light sour cream to garnish


1. Heat oil in a large saucepan. Add garlic, onion, leek and potato and sauté for 1-2 minutes, then add cumin and basil.
2. Add in canned tomatoes, tomato paste, vegetable stock and quinoa and bring to the boil. Reduce heat and simmer for 10 minutes.
3. Add in chopped carrot and simmer for a further 10 minutes or until quinoa is fluffy.
4. Stir through chickpeas and baby spinach and season to taste.
5. Garnish with finely grated parmesan or light sour cream and serve with a crusty wholemeal bread.