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High-protein soups are great for meals. They give you energy and help your body. My favorite is the Chickpea and Quinoa Stew. This stew is easy to make and packed with flavor. It uses hearty ingredients that fill you up. The chickpeas and quinoa are both rich in protein. Eating high-protein soups can help you feel full longer. They can boost muscle growth and keep you healthy. Here are some benefits: - Weight Management: High-protein meals may help control your appetite. - Muscle Repair: Protein is key for recovery after exercise. - Nutrient-Rich: These soups often include vegetables, adding vitamins and minerals. - Versatile: You can change the ingredients to suit your taste. This stew is not just tasty; it's healthy too. Here’s what you get per serving: - Calories: About 240 - Protein: 10 grams - Fiber: 8 grams - Fat: 7 grams - Carbohydrates: 36 grams These numbers show that the stew is well-balanced. It has protein, fiber, and healthy fats. You can enjoy a bowl knowing it’s good for you! {{ingredient_image_2}} - 1 cup cooked chickpeas (canned or boiled) - 1/2 cup quinoa, thoroughly rinsed - 4 cups vegetable broth (homemade or store-bought) - 1 medium onion, finely diced - 2 cloves garlic, minced - 1 medium carrot, diced - 1 celery stalk, diced - 1 cup fresh spinach, roughly chopped - 1 teaspoon ground cumin - 1 teaspoon smoked paprika - 1 tablespoon extra virgin olive oil - Salt and black pepper to taste These ingredients work together to create a hearty and filling stew. Chickpeas and quinoa provide protein, while veggies add fiber and nutrients. - Fresh parsley, chopped (for garnish) Garnishes can elevate your dish. Fresh parsley adds color and a burst of flavor. - Use any canned beans if chickpeas are unavailable. - Substitute quinoa with brown rice or bulgur for a different texture. - If you don’t have vegetable broth, water works fine, but add more spices. These swaps keep the dish flexible and fun. You can always mix it up based on what you have at home. 1. Start by gathering your ingredients. You will need: - 1 cup cooked chickpeas - 1/2 cup quinoa - 4 cups vegetable broth - 1 medium onion - 2 cloves garlic - 1 medium carrot - 1 celery stalk - 1 cup fresh spinach - 1 teaspoon ground cumin - 1 teaspoon smoked paprika - 1 tablespoon extra virgin olive oil - Salt and black pepper - Fresh parsley (for garnish) 2. Rinse the quinoa well under cold water. This step removes the bitter coating called saponin. 3. Dice the onion, carrot, and celery into small pieces. Mince the garlic. 1. In a large pot, heat the olive oil over medium heat. Wait until it shimmers. 2. Add the diced onion, carrot, and celery to the pot. Sauté for 5-7 minutes. Stir often. Cook until the vegetables are tender and onions are clear. 3. Add the minced garlic to the pot. Cook for one more minute. This step brings out the garlic's great flavor. 4. Now, add the rinsed quinoa and vegetable broth. Stir everything to mix well. 5. Increase the heat. Bring the mixture to a boil. Once boiling, lower the heat to a gentle simmer. 6. Add the cooked chickpeas, ground cumin, and smoked paprika. Cover the pot and let it cook for 15-20 minutes. The quinoa will become fluffy. 7. When the quinoa is done, turn off the heat. Gently fold in the chopped spinach. The heat will help it wilt nicely. 8. Taste the stew. Add salt and black pepper to your liking. 1. Serve the stew warm in deep bowls. 2. Garnish with freshly chopped parsley for a pop of color. 3. Drizzle some olive oil on top for extra flavor. 4. Pair with crusty bread for a hearty meal. Enjoy your nutritious dish! Pro Tips Tip Title: Use Fresh Ingredients: Whenever possible, opt for fresh vegetables and herbs to enhance the flavor and nutritional value of your stew. Tip Title: Adjust the Spices: Feel free to adjust the amount of cumin and smoked paprika according to your taste preferences for a customized flavor profile. Tip Title: Make it Creamy: For a creamier texture, stir in a splash of coconut milk or a dollop of yogurt just before serving. Tip Title: Leftover Magic: This stew tastes even better the next day! Store leftovers in the fridge for an easy, delicious meal. {{image_4}} To boost the taste, use fresh herbs. Try basil or cilantro. They add a bright note. Squeeze in lemon juice for zing. You can also add a dash of hot sauce for heat. Toast spices like cumin and paprika in the pot for deeper flavor. Use a large pot for even cooking. A wooden spoon helps mix ingredients well. A sharp knife is key for chopping veggies. Also, a measuring cup ensures you add the right amount of quinoa and broth. A ladle is great for serving. Don’t skip rinsing the quinoa; it removes bitterness. Avoid overcooking the veggies; they should stay crisp. Make sure to season well, but taste as you go. If you add salt too early, it can overpower the stew. Lastly, let the stew sit after cooking; it helps flavors meld. You can easily swap chickpeas for other proteins. Try lentils, black beans, or white beans. Each option brings a unique taste and texture. You can also add diced chicken or turkey for a meatier dish. If you want a vegan option, tofu works well too. Just cube it and stir it in during the last few minutes of cooking. This adds more protein and keeps it healthy. This stew is great for adding different vegetables. You can use zucchini, bell peppers, or even sweet potatoes. Just chop them up and add them with the other veggies. If you like greens, kale or Swiss chard can replace spinach. They add color and extra nutrients. You can also stir in frozen peas or corn for a sweet touch. These changes make your stew colorful and full of flavor. If you love spice, you can kick up the heat! Add chopped jalapeños or red pepper flakes for a fiery twist. A dash of hot sauce can also bring warmth. You might even want to try a bit of curry powder for a whole new flavor. Just remember to start with a little and taste as you go. Adjust the spice level to suit your taste. These spicy changes will keep your taste buds excited! You can boost protein in your soup easily. First, try adding more chickpeas or quinoa. Both are great sources of protein. You can also mix in lentils or beans for extra protein. If you like meat, consider adding cooked chicken or turkey. For a plant-based option, toss in some tofu or tempeh. Using a protein-rich broth can also help. Yes, you can freeze high-protein soups. Just make sure to cool the soup first. Use airtight containers or freezer bags. Leave some space at the top for expansion. Soups can last up to three months in the freezer. When ready to eat, thaw the soup in the fridge overnight. Reheat it on the stove or in the microwave. For quick soups, use a pressure cooker or an Instant Pot. These methods cut down cooking time a lot. You can also use a slow cooker for a hands-off approach. Just set it and forget it! If you need something fast, try using canned beans and pre-cooked grains. This makes your soup ready in under 30 minutes. High-protein soups, like chickpea and quinoa stew, are tasty and healthy. They boost your meals with protein and essential nutrients. You learned about the benefits, ingredients, and cooking steps for this hearty dish. Remember to play with flavors and make it your own. Use the tips and variations to improve your cooking. For a quick meal, don't hesitate to freeze leftovers. Enjoy making and sharing these soups!

Hearty Chickpea & Quinoa Stew

A nutritious and filling stew made with chickpeas, quinoa, and fresh vegetables.
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Main Course
Cuisine Vegetarian
Servings 4
Calories 250 kcal

Ingredients
  

  • 1 cup cooked chickpeas (canned or boiled)
  • 0.5 cup quinoa, thoroughly rinsed
  • 4 cups vegetable broth (homemade or store-bought)
  • 1 medium onion, finely diced
  • 2 cloves garlic, minced
  • 1 medium carrot, diced
  • 1 stalk celery, diced
  • 1 cup fresh spinach, roughly chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon smoked paprika
  • 1 tablespoon extra virgin olive oil
  • to taste Salt and black pepper
  • for garnish Fresh parsley, chopped

Instructions
 

  • In a large pot, heat the olive oil over medium heat until shimmering.
  • Add the diced onion, carrot, and celery to the pot. Sauté the vegetables for 5-7 minutes, stirring occasionally, until they become tender and the onions are translucent.
  • Stir in the minced garlic and cook for an additional minute, allowing the garlic to release its fragrant aroma.
  • Incorporate the rinsed quinoa into the pot, followed by the vegetable broth. Mix everything well to combine the ingredients.
  • Increase the heat to bring the mixture to a boil, then reduce it to a gentle simmer. Add the cooked chickpeas, ground cumin, and smoked paprika. Cover the pot and let it simmer for 15-20 minutes, or until the quinoa is fluffy and has absorbed most of the liquid.
  • Once the quinoa is cooked, turn off the heat and gently fold in the chopped spinach. Allow the residual heat to wilt the spinach, creating a vibrant green color in the stew.
  • Taste and season the stew with salt and black pepper as desired.
  • Serve the stew warm in bowls, garnished with a sprinkle of freshly chopped parsley for added color and flavor.

Notes

To enhance the visual appeal, serve the stew in deep bowls and add a drizzle of olive oil on top before garnishing. Consider pairing it with crusty bread on the side for a hearty meal!
Keyword chickpeas, healthy, quinoa, stew, vegetarian