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
Print recipe
| Serves | 4 |
| Prep time | 10 minutes |
| Cook time | 25 minutes |
| Total time | 35 minutes |
Ingredients
- 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
Directions
| 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. |