Quinoa Chickpea Soup With Roasted Garlic & Veggies #SundaySupper

 

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Rustic quinoa chickpea soup bursting with the flavor of roasted veggies, laced with herbs, fresh ginger and garlic! I am not kidding when I say I could eat this soup everyday… well almost everyday 🙂 ! This quinoa chickpea soup is a meal in itself: healthy fat, protein,carbs and veggies! You don’t need anything else with this one pot meal!

I haven’t  blogged in some time now….I guess life and family stuff caught up with me and I had prioritize, so blogging took the backseat for a bit! I missed blogging and today as I pulled out my DSLR to take some shots of my soup creation, I felt a sense of excitement and thrill! I guess blogging is in my blood so even if I take breaks, I know I will always be back.

Anyway back to my recipe, my Sunday Supper Team is doing a ” Heart Healthy Theme”  in honor of February being Heart Health Month and I am so pleased to join them with a heart healthy recipe of my own. Everything about this quinoa chickpea soup screams healthy!  Avocado oil, red quinoa, garlic, ginger, onion, veggies, chickpea and plenty of parsley make this a yummy heart healthy soup! Best of all it is so easy to make: Just roast veggies and throw in all the other ingredients and you have a hearty quinoa chickpea soup that will keep your heart happy and satisfied! My new love is avocado oil which is so pleasant to cook with but you can use olive oil as well! Roasting veggies bring out the natural flavor of the veggies and adding some ginger and lemon just before you serve the soup makes it an enticing concoction!  I am so pleased to share this recipe with you and I hope you enjoy it as much as I do!

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Nutrition Wise!

Quinoa is packed with good quality protein, fiber and low glycemic carbs making it the perfect grain for diabetics. It is also Gluten Free and packed with antioxidants. Onion and garlic are natural blood thinners and prevent the formation of clots, thus reducing the risk of heart attack. Chickpeas like other beans are heart healthy warriors filled hot with fiber and boosting antioxidants. Red peppers  are packed with vitamin c and avocado oil adds some heart healthy MUFA that lowers the bad cholesterol! Spices like cumin and turmeric add flavor and antioxidant power. Top this with blood purifying  parsley and you have a heart healthy filling soup! Yummm!!

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Quinoa Chickpea Soup

Ingredients

  • 2 Cups chickpeas (drained and rinsed)
  • 1/2 cup red quinoa
  • 1 Large onion
  • 1 red pepper
  • 1 yellow pepper
  • 1 orange pepper
  • 4 Pods garlic
  • 1 Tsp cumin
  • 1/2 Tsp turmeric or curicumin
  • 1 Tsp salt
  • 1 sweet potato
  • 1/2 cup parsley (chopped)
  • 2 Tbsp avocado oil
  • 2 Cups vegetable stock
  • 1 Tsp grated ginger
  • 1/2 lemon

Directions

Roast peppers, onion and garlic at 350 for 50 - 60 minutes
Prick the sweet potato, cover with foil and bake at 350 for 45 minutes
Cook quinoa in water in the ratio of 1: 3 for 20 minutes stovetop till soft
Blend all roasted veggies, garlic and onion using a little stock if needed to make a smooth puree
Transfer pureed mixture to stove. Add remaining stock, spices, oil, chickpeas and quinoa and simmer for about 10 -15 minutes
Take skin off sweet potato, chop into small cubes and add to soup on stove top
Grate some ginger into soup. Add chopped parsley and simmer another 3 to 4 minutes
Squeeze fresh lemon and enjoy the soup warm

Make sure you check out these other heart healthy recipes from the rest of the team!

Better for you breakfasts:

Jump start your health with these appetizers:

Soups that’ll win your heart:

Veggies, Sides, & Salads your heart will thank you for:

Snack healthy!

Healthy is the center of attention in these main courses:

Staying healthy doesn’t mean giving up desserts!

We heart wine.

Sunday Supper MovementJoin the #SundaySupper conversation on twitter on Sunday! We tweet throughout the day and share recipes from all over the world. Our weekly chat starts at 7:00 pm ET. Follow the #SundaySupper hashtag and remember to include it in your tweets to join in the chat. To get more greatSunday Supper Recipes, visit our website or check out our Pinterest board.

About Sunithi Selvaraj, RD

Registered Dietitian with a sweet tooth and a passion for eating healthy ( quite a combo) Nutrition Geek, Healthy Nut.........

Comments

  1. Gorgeous soup! Definitely going to try this one!

  2. I’m so glad to see you back and sharing a recipe for Sunday Supper! We’ve missed you.

  3. Love all the elements of your recipe. Sounds so hearty and satisfying!

  4. This looks so flavorful! I can’t wait to try it!

  5. I love that you roasted these Veggies! I also love that you’ve combined chickpeas and quinoa all in one dish. Brilliant. Isn’t funny how “blogging” is always in our blood as foodies! 🙂

  6. I just mentioned on Laura’s blog that I really need to add quinoa to my next soup—I just love the stuff. And your soup looks so hearty, comforting and scrumptious!

  7. This soup has so many of my favorite ingredients. I really need to check out avocado oil.

  8. Truly a healthy, comforting soup!!!

  9. I’ve never used avocado oil in a soup before. What a great idea! Love the flavor combos in this- very Mediterranean.

  10. That is a big hearty bowl of deliciousness!!

  11. This sounds like it would hit the spot!! Love love love the chickpeas and quinoa. Roasted veggies are the best!!

  12. I love that you used avocado oil in this recipe! And I truly love everything about this soup … and since it’s currently 19 degrees in St. Louis, I would love to have a bowl of it!

  13. This soup has my name written all over it. Gimme!!!

  14. I never heard of avocado oil. I have to check that out and make this soup!

  15. I love the flavor of roasted vegetables. Turning them into the base of this soup sounds yummy!

  16. I had my eye on this one when I saw the preview – you never disappoint!

  17. Hi, I love keeping an eye on your recipes. Keep it up.

  18. This looks delicious!!!

  19. I love that you used red quinoa! We found some at our local grocery store and my husband insisted we buy it. I know it’s not really any different than the more popular gold quinoa, but it’s still fun!

  20. This looks delicious and really tempting! Thank you for sharing your recipe, I’m really excited to try it now! I’m sure the kids would love it too! 🙂

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