Ingredients with Measurements:
- 1 tablespoon olive oil
- 1 onion, chopped
- 2 garlic cloves, minced
- 2 carrots, peeled and chopped
- 2 celery stalks, chopped
- 1 red bell pepper, chopped
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1 can (14 oz) diced tomatoes
- 4 cups vegetable broth
- 1 can (15 oz) chickpeas, drained and rinsed
- 1 cup quinoa, rinsed
- Salt and pepper to taste
- Fresh parsley for garnish
Special equipment needed:
- Large soup pot
- Immersion blender (optional)
Step-by-step instructions:
1. Heat olive oil in a large soup pot over medium heat. Add onion and garlic and sauté until fragrant, about 2 minutes.
2. Add carrots, celery, and red bell pepper to the pot and sauté for 5 minutes until vegetables are slightly softened.
3. Add cumin, smoked paprika, oregano, and thyme to the pot and stir to combine.
4. Pour in diced tomatoes and vegetable broth. Bring to a boil, then reduce heat and let simmer for 15 minutes.
5. Add chickpeas and quinoa to the pot and let simmer for an additional 15 minutes until quinoa is cooked through.
6. Use an immersion blender to blend the soup until smooth, or transfer to a blender in batches to blend.
7. Season with salt and pepper to taste.
8. Serve hot, garnished with fresh parsley.
- Time:
Preparation time: 15 minutes
- Cooking time: 35 minutes
Temperature:
- Simmer over medium-low heat
Serving size:
- 4-6 servings
Nutritional information:
- Calories: 300
- Fat: 6g
- Carbohydrates: 51g
- Protein: 11g
- Fiber: 12g
Substitutions for ingredients:
- Can substitute chicken broth for vegetable broth
- Can substitute black beans for chickpeas
- Can substitute brown rice for quinoa
Variations:
- Add diced sweet potato or butternut squash for extra sweetness and texture
- Add a can of corn for extra flavor and color
- Add a tablespoon of curry powder for a spicy kick
Tips and tricks:
- Rinse quinoa thoroughly before adding to the soup to remove any bitterness
- Use an immersion blender for easy blending and less mess
- Make a double batch and freeze for later
Storage instructions:
- Store in an airtight container in the refrigerator for up to 5 days
Reheating instructions:
- Reheat in a pot over medium heat until heated through
Presentation ideas:
- Serve in a colorful soup bowl with a sprig of fresh parsley on top
Garnishes:
- Fresh parsley or cilantro
- Croutons
- Shredded cheese
Pairings:
- Crusty bread
- Salad
Suggested side dishes:
- Grilled cheese sandwich
- Roasted vegetables
Troubleshooting advice:
- If the soup is too thick, add more vegetable broth or water to thin it out
- If the soup is too thin, let it simmer for a few more minutes to thicken
Food safety advice:
- Make sure to cook the quinoa thoroughly to avoid any foodborne illnesses
Food history:
- Soup has been a staple in many cultures for centuries, with variations ranging from hearty stews to light broths.
Flavor profiles:
- This soup has a smoky, savory flavor with a hint of sweetness from the vegetables.
Serving suggestions:
- Serve as a main course for a healthy and satisfying meal.
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