🍽️ Hearty Soup with Chickpeas, Quinoa, and Vegetables

Name: Hearty Soup with Chickpeas, Quinoa, and Vegetables
Total time: 30 min
Yield: 4 servings
Ingredients: 2 zucchini (yellow and green); 3 beef tomatoes; 300 g kale; 1 red onion; 1 clove of garlic; 2 sprigs parsley; 2 sprigs oregano; 2 sprigs thyme; 1 sprig rosemary; 100 g mixed quinoa; salt; 2 tbsp olive oil; 2 tbsp tomato paste; 1350 ml vegetable broth; 2 bay leaves; 500 g chickpeas (drained weight; can); pepper

399 kcal · 30 min · 4 servings

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Ingredients

2 zucchini (yellow and green)
3 beef tomatoes
300 g kale
1 red onion
1 clove of garlic
2 sprigs parsley
2 sprigs oregano
2 sprigs thyme
1 sprig rosemary
100 g mixed quinoa
salt
2 tbsp olive oil
2 tbsp tomato paste
1350 ml vegetable broth
2 bay leaves
500 g chickpeas (drained weight; can)
pepper

Instructions

1. Wash the zucchini thoroughly. Cut it in half lengthwise, then into quarters, and slice into 1.5 cm thick pieces.
2. Make a small cross cut on the bottom of the tomatoes. Pour boiling water over them briefly and immediately shock them in cold water. Peel off the skin. Remove the stem and seeds. Dice the flesh into small cubes.
3. Wash the kale. Remove the tough central stems. Cut the leaves into bite-sized pieces.
4. Peel the onion and the garlic clove. Mince both ingredients very finely.
5. Wash the fresh herbs. Shake them dry so no water remains on them.
6. Rinse the quinoa under hot water to remove any dust. Then cook it in salted water until tender (follow the instructions on the package).
7. Heat some oil in a large pot. Sauté the chopped onion and garlic over medium heat until soft and translucent.
8. Stir in the tomato paste and sauté briefly to intensify the flavor and color.
9. Tie the parsley, oregano, thyme, and rosemary together with a piece of kitchen twine to form a small herb bundle.
10. Deglaze the onions with a splash of vegetable broth. Pour in the remaining broth.
11. Add the herb bundle and the bay leaves to the soup.
12. Add the kale and zucchini slices to the pot. Let the soup simmer on low heat for about 10 minutes.
13. Drain the chickpeas. Rinse them under cold water and let them drain well.
14. Stir the chickpeas and the diced tomatoes into the soup.
15. Season the soup with salt and pepper. Let it simmer for another 5 minutes.
16. Remove the herb bundle and the bay leaves from the soup.
17. Taste the soup and adjust the seasoning with salt and pepper to your liking.
18. Stir the cooked quinoa into the finished soup.

Nutrition per serving

kcal: 399
Protein: 21 g · Fett/Fat: 12 g · Carbs: 50 g