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Bowl of Oil Free Spicy Tomato Quinoa Chickpea Soup

Spicy Tomato Quinoa Chickpea Soup

  • Author: Monkey and Me Kitchen Adventures
  • Prep Time: 15 Minutes
  • Cook Time: 30 Minutes
  • Total Time: 45 Minutes
  • Yield: 4-5 Servings 1x
  • Category: Soup
  • Method: Stovetop
  • Diet: Vegan

Description

Nourishing, flavorful, and cozy, this Oil Free Spicy Tomato Quinoa Chickpea Soup is packed with hearty plant-based ingredients and aromatic spices.


Ingredients

Scale

Base Ingredients:

  • 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 *

Spice/Herb Ingredients:

  • 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 (+/-) *

Other Ingredients:

  • 2 to 3 cups chopped baby kale *
  • 1 teaspoon lime juice
  • 1 to 1 ½ cups cooked quinoa *

Instructions

  1. Place the Spice/Herb Ingredients (except the bay leaf) in a small bowl, mix well, set aside.
  2. 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.
  3. Add the minced garlic, sauté for one minute, stirring constantly.
  4. 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.
  5. Add the chopped baby kale and lime juice, stir well to combine. Simmer for 5 more minutes, then remove from the stove.
  6. 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!

Notes

*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