Oil Free Spicy Tomato Quinoa Chickpea Soup! We’re over here loading up this comforting soup with all those healthy must haves: greens, beans, grains, and lots of veggie goodness.
Nourishing, flavorful, and cozy, this Oil Free Spicy Tomato Quinoa Chickpea Soup is packed with hearty plant-based ingredients and aromatic spices. It’s hard to beat a bowl of warming soup and this one really delivers.
Whole Food Plant Based, Vegan, plant based, oil free, refined sugar free, no highly processed ingredients and gluten free.
Hi there, Ameera here!
Who doesn’t love a great soup! We are super soupers! We can literally make a soup out of just about anything! LOL We’ve had a few Readers write to us to incorporate more quinoa recipes! We love quinoa, so we thought, well, why not?
You are going to start to see more quinoa recipes on our site because well . . . it’s quinoa after all!
Quinoa is a funny thing. It has to be cooked just right! I am not a soggy wet quinoa fan. I love light and fluffy quinoa. We initially put the cooked quinoa in the soup at the very end. Frankly, we didn’t enjoy it as much as placing it in the soup bowl by itself and then spooning the soup over top. It just worked out so much better! Trust us on this one.
You gotta give this one a try! We freaking loved it!
Tips for Success:
- Flavors to Marry: Make sure you allow at least 5 minutes for the flavors to marry. The flavors continue to develop once the soup slightly cools.
- Baking Soda: Baking soda is often used as a neutralizer for dishes that contain a lot of acidity, typically from tomatoes. We use it in this dish to remove some of the tomato acidity (from the fire roasted petite diced tomatoes) without losing the tomatoey flavor. When you add it, the mixture may bubble up, then settle down as it neutralizes the acidity.
- Spiciness of the Soup: Our family was totally divided on the spiciness of the soup. Some members have a higher heat tolerance than others. We really debated on what to name this soup. Most felt that the hot sauce and chili powder were sufficient to add the “spicy” label while others felt it that it did not pack much heat at all. Additionally, feel free to add more chili powder if you want to ramp up the flavor.
- Fire Roasted Petite Diced Tomatoes: You can substitute the fire roasted petite diced tomatoes with regular petite diced tomatoes. The soup flavor will change slightly. Feel free to adjust spices accordingly if you wish.
- Cooked Quinoa: You can use either freshly cooked quinoa or left-over refrigerated quinoa. We also did a kitchen test where we placed the cooked quinoa directly in the soup. You can do this, but we found that the texture of the quinoa got soggy and less enjoyable, still delicious, but it tended to soak up all the broth. We suggest placing the hot quinoa in the soup bowl and ladling the soup over top the quinoa and mixing. If the cooked quinoa has been recently refrigerated, allow it to come to room temperature or slightly heat it in the microwave to take the chill off.
- Low-Fat Dish Expectations: This soup was designed to be low in fat. Because it is low in fat, you are not going to experience that endorphin rush associated with eating high-fat foods when eating this dish. It is very tasty for what it is, and that is a low-fat dish. We just want to make sure that our Readers recognize this when contemplating making this recipe.
- Amount of Sea Salt: Our family was completely divided over the amount of sea salt needed to season this dish properly. We landed on 1 ¼ teaspoons of sea salt. If unsure, we suggest starting with a lower amount, then adding more toward the end or opting to add more on individual servings.
- Greens: Greens such as spinach and kale are natural spice/herb neutralizers. A soup/stew can taste perfectly seasoned before adding the greens, then once the greens are added, the flavor of the flavor mellows requiring more seasoning.
Leftovers and Freezing:
Leftovers will generally keep for 4-5 days in the refrigerator. Store in a covered container. Reheating can be done on the stovetop, or in the microwave.
This soup freezes well. We suggest not adding the cooked quinoa into the soup before freezing.
Pantry Products Used:
- Vegetable Stock: We use Pacific Organic Low Sodium Vegetable Stock. We love this brand because it is Whole Food Plant Based compliant, as it does not contain MSG, has no oil, and does not contain any highly-processed ingredients.
- Tamari: We used San J Tamari Soy Sauce, Gluten Free, Reduced Sodium. You can substitute the tamari with reduced sodium soy sauce, Braggs Liquid Aminos, or Braggs Coconut Liquid Aminos.
- Chili Powder: We used Penzeys Regular Chili Powder. It has great flavor, with a tiny kick that is not overwhelming. Feel free to use your favorite chili powder, just be sure to select a mild one and not one that has a lot of heat to it.
- Hot Sauce: We used Frank’s RedHot Original Hot Sauce.
- Mexican Oregano: Mexican Oregano has a lighter, almost lemony note to it. Regular Oregano works perfectly as well in this soup if you do not have Mexican Oregano.
- Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
Kitchen Products Used:
- Enamel/Ceramic Lined Dutch Oven or similarly large stock pot
We certainly hope you give this deliciousness a try.Print
Nourishing, flavorful, and cozy, this Oil Free Spicy Tomato Quinoa Chickpea Soup is packed with hearty plant-based ingredients and aromatic spices.
- 1 medium yellow onion, fine dice
- ½ red bell pepper, small dice
- 2 celery ribs, small dice
- 2 Tablespoons minced garlic
- 2 ½ cups low-sodium vegetable broth *
- 2 ½ cups water
- 1 Tablespoon reduced-sodium tamari *
- 2 teaspoons hot sauce *
- 1 teaspoon pure maple syrup
- 1 – [ 14.5 oz. can ] fire roasted petite diced tomatoes *
- 1 – [ 15.5 oz. can ] chickpeas, drained and rinsed *
- 1/8 teaspoon baking soda *
- 1 ½ teaspoons garlic powder
- 1 teaspoon onion powder
- 2 Tablespoons dried minced onions
- ½ teaspoon dried Mexican oregano *
- 1 ¼ teaspoons smoked paprika
- 1 teaspoon dried parsley
- 1 ½ teaspoons regular chili powder (+/-) *
- ½ to 1 ¼ teaspoons sea salt (+/-) *
- 1 bay leaf
- Pinch to 1/8 teaspoon black pepper (+/-) *
- 2 to 3 cups chopped baby kale *
- 1 teaspoon lime juice
- 1 to 1 ½ cups cooked quinoa *
- Place the Spice/Herb Ingredients (except the bay leaf) in a small bowl, mix well, set aside.
- In a large ceramic/enamel-lined pot or similar stock pot, add the diced onions, celery, and bell peppers, sauté over medium-high heat until the veggies begin to soften, approximately 7 to 9 minutes, stirring periodically to prevent burning. Add a tablespoon or so of water if they start to stick and/or to prevent burning.
- Add the minced garlic, sauté for one minute, stirring constantly.
- Then add all the remaining Base Ingredients (except the baking soda) and Spice/Herb Mix, stir well to combine. Bring the mixture to a boil, then lower to a low-boiling simmer. Add the baking soda, stir well. Tuck in the bay leaf, simmer for 10 minutes or until the onions, celery and red bell peppers are perfectly tender, stirring occasionally.
- Add the chopped baby kale and lime juice, stir well to combine. Simmer for 5 more minutes, then remove from the stove.
- Allow to sit for 5 minutes to allow the flavors to marry. Remove and discard the bay leaf. Serve by placing the ¼ cup of cooked quinoa in a soup bowl and ladle the soup over top. Enjoy!
*Please reference the blog post for Tips for Success, Pantry Items Used, Storage and Freezing, and Kitchen Products Used.
*Sea Salt: Please adjust the sea salt based upon your family’s sea salt preferences and/or based upon dietary needs.
*Servings: 4 to 5
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