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Italian Vegetable Soup with Quinoa

This Italian Vegetable Soup is a cozy, nourishing one-pot meal made with simple, real-food ingredients. It’s packed with vegetables, protein-rich quinoa, and hearty garbanzo beans, all simmered in a flavorful tomato broth with Italian herbs. It’s perfect for chilly days, easy weeknight dinners, or when you just want something warm and comforting that the whole family will eat.
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Ingredients
  

  • 1-3 tbsp avocado oil based on preference
  • 1 onion chopped
  • 2 garlic cloves minced
  • 2 large carrots chopped into tiny pieces
  • 1 orange bell pepper chopped into tiny pieces
  • 2 cups broth veggie, beef or chicken broth if not plant based
  • 2 cups water
  • 1 cup tri-color quinoa rinsed
  • 1 15 oz can garbanzo beans drained and rinsed
  • 2 14.5 oz cans chopped tomatoes
  • 1-2 tsp Italian seasoning
  • Salt and pepper to taste
  • Handfuls of kale chopped
  • Fresh lemon juice for serving

Instructions
 

  • Chop all vegetables into small, bite-sized pieces.
  • In a large pot, heat avocado oil over medium heat.
  • Add onion, garlic, carrots, and bell pepper. Sauté until the onion becomes soft and translucent. Add a splash of water if needed to prevent sticking.
  • While the vegetables are cooking, add the 2 cans of chopped tomatoes to a blender and blend until they reach a slightly smooth, lightly puréed consistency.
  • Pour the blended tomatoes into the pot and add Italian seasoning. Stir and let cook for a few minutes to deepen the flavor.
  • Add broth, water, and rinsed quinoa.
  • Bring to a boil, then reduce heat and let simmer for about 25 minutes, or until quinoa is fully cooked.
  • Stir in garbanzo beans and kale. Let cook for another 5 minutes, until kale is wilted.
  • Finish with a squeeze of fresh lemon juice before serving.

Notes

Want to cook your own chickpeas instead of from the can? Here is the link to perfect garbanzo beans!
The broth helps make this soup flavorful. I recommend either making your own broth or buying quality broth from brands like Kettle and Fire or Bettergoods.