Creamy Italian Quinoa Soup – Simply Quinoa

January 6, 2022

by Alyssa

This Creamy Italian Quinoa Soup recipe is thick and hearty, however dairy-free! It”s thickened with creamy cashews and full of protein from chickpeas. A wholesome vegan and gluten-free entree!

bowl of quinoa soup with nutritional yeast on top

This is all the time my go-to recipe in the beginning of a brand new 12 months. If you are making an attempt to lighten issues up after the vacations, this creamy vegan soup is as satisfying as something with cream, however completely dairy-free, gluten-free and good for you! It’s full of diet from colourful greens, spices and plant-based mostly protein (quinoa and chickpeas).

This time of 12 months, I’m all the time making an attempt to succeed in for extra vegetation. Usually, I attempt to eat 100% plant-based mostly for at some point per week. If that sounds a teeny bit scary, belief me once I let you know this: once you nourish your physique with plant-based mostly meals and skip out on the meat and dairy, you’re going to really feel unimaginable. No joke. It’s transformational.

pot of creamy italian soup with spinach

How to Eat Plant-Based for One Day

For me, plant-based mostly does not essentially imply vegan. It means specializing in vegetation (fruits, veggies, entire grains, legumes) and skipping out on meat and dairy. Eggs are high quality in my e book, as is honey. Two issues about that: you need to be sure your eggs are natural and free-vary, and honey must be uncooked and ideally native.

So what does consuming plant-based mostly seem like?

It’s really fairly easy. You can try any of my What I Eat in a Day movies on my YouTube channel, however here is what a typical day might seem like:

Breakfast: smoothie bowl OR oatmeal (my creamy coconut matcha oatmeal could be perfecto)
Lunch: inexperienced salad with chopped veggies and chickpeas OR a veggie sandwich/wrap
Dinner: a quinoa buddha bowl OR this creamy Italian quinoa soup

Snacks can embody issues like protein bars, contemporary fruit, nuts/nut butters, lighter smoothies, and so on. See what I imply? You can TOTALLY try this for at some point week!

I’ve found that dinners are typically probably the most difficult for folk. They’re both working full time with little time to prepare dinner, or are cooking for a household of choosy eaters, and sometimes instances each, so “healthy” or “vegetarian” meals are out of the query.

And then there’s the problem of style. How many instances have you ever heard (and even stated to your self), “Healthy food doesn’t taste good”?

When I used to be first transitioning to this fashion of consuming, I informed myself the very same factor. Until I spotted it wasn’t in regards to the type of meals I used to be making (i.e. wholesome meals), it was about the best way I used to be cooking and the components I used to be utilizing.


ingredients for creamy soup with chickpeas, spinach and cashews

Ingredients for Creamy Italian Quinoa-Chickpea Soup

The base of this soup begins with a traditional French mirepoix, which is simply chopped onions, carrots, and celery. Then you may add seasonings and bulk up the soup with protein and a particular vegan thickener. Here are the entire components for this creamy Italian soup:

Storing Leftovers

Store leftover soup in an hermetic container within the fridge for as much as three days. Reheat it on the range or within the microwave till it is heat.

Serving Suggestions

You can serve this soup along with your favourite vegan cheese on prime. I like a easy sprinkling of dietary yeast. On the aspect, add a torn-off piece of crusty bread or do-it-yourself garlic bread. For a do-it-yourself gluten-free possibility, strive my Gluten-Free Yeast-Free Quinoa Bread. 

More Cozy Soup Recipes to Try

If you make this Creamy Italian Quinoa Soup, remember to let me know what you suppose with a remark under!

Creamy Italian Quinoa Soup

Not solely is it a cinch to make, but it surely’s additionally wholesome, stuffed with taste and is made fully from plant-based mostly goodies.

Heat oil in a big saucepan or dutch oven over medium warmth. Add onion, carrots, celery and garlic and saute till carrots have began to melt, about 5 minutes. Season with salt and pepper.

Add chickpeas and quinoa to the combination.

Roughly chop the stewed tomatoes, then add them, together with the juice, to the pot with the sauce, broth and herbs and stir to mix. Season with a bit extra salt and pepper. Bring combination to a boil, cut back to simmer and simmer, partially coated, for 20 – half-hour (or longer if desired).

While the soup is cooking, add the cashews, dietary yeast, miso, water and 1/2 cup of the soup broth (simply scoop it from the pot) right into a excessive-powered blender and mix on excessive till easy and creamy. This is your “cream”!

When able to serve, stir in spinach and cashew cream. Taste and alter seasonings as needed (I stirred in a contact extra dietary yeast). Serve instantly!

* substitute diced tomatoes if desired

Calories: 216kcal | Carbohydrates: 28g | Protein: 8g | Fat: 9g | Saturated Fat: 1g | Sodium: 590mg | Potassium: 755mg | Fiber: 6g | Sugar: 8g | Vitamin A: 7180IU | Vitamin C: 15.8mg | Calcium: 97mg | Iron: 3.7mg


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