Creamy Italian Quinoa Soup

• 份量: 6 servings
• 活動時間: 10 minutes
• 總時間: 40 minutes

食材

2 Tablespoons olive oil

½ medium onion (diced)

3 medium carrots (peeled and diced)

2 stalks celery (diced)

4 garlic cloves (minced)

4 cups bone broth (chicken broth or vegetable stock (use more for a more brothy soup)

1 15- ounce can chickpeas (drained & rinsed)

1 1/4 cup quinoa (uncooked, rinsed well in a fine mesh colander)

1 14.5- ounce can diced tomatoes (undrained)

1 8- ounce can tomato sauce

1 Tablespoon Italian seasoning

Pinch red pepper flakes

2 cups fresh spinach (coarsely chopped)

1 ½ cups half and half (or heavy cream)

Salt and pepper (to taste)

Parmesan cheese (for topping)

步驟

Heat oil in a large saucepan or dutch oven over medium-high heat. Add onion, carrots, celery and garlic and season with salt and pepper. Saute, stirring occasionally, for 5-7 minutes or until the vegetables are soft.

Add stock, chickpeas, quinoa, tomatoes, tomato sauce, and Italian seasoning to the pot and stir to combine. Season with salt and pepper. Bring to a boil, reduce heat and simmer, partially covered, for 20-25 minutes.

When ready to serve, stir in spinach and cream. Taste and adjust seasonings as necessary.

Divide into bowls and top with grated Parmesan.

營養

• 卡路里: 387 kcal
• 總脂肪: 15 g
• 飽和脂肪: 5 g
• 膽固醇: 22 mg
• 鈉: 664 mg
• 總碳水化合物: 46 g
• 膳食纖維: 9 g
• 總糖: 5 g
• 蛋白質: 18 g