This veggie soup is hearty and sticks to your bones on a cold winter’s day. I make a lot of soups in the winter and this is one of my go-to lunches. The chickpeas and quinoa go well together. I use a few can goods for this so I try to make them organic. If you’re only going to do one thing organic here, make it the chicken stock. When it comes to stocks, if it’s not homemade or organic I don’t bother with them.


Course Soup
Servings 6


  • 1 tbsp olive oil
  • 1 medium spanish onion coarsely chopped
  • 2 carrots peeled and coarsely chopped
  • 2 stalks celery coarsely chopped
  • 1 tsp salt 
  • ½ tsp pepper
  • 1 can crushed tomatoes 28 ounces
  • 2 cloves garlic smashed
  • ¼ tsp red pepper flakes
  • 1 tbsp dried oregano
  • 1 tbsp fresh rosemary chopped finely
  • 3 tbsp fresh parsley chopped finely
  • 1-2 pieces parmesan rind
  • 1 can chickpeas 19 ounces, rinsed and drained
  • ½ cup white wine
  • 4 cups organic chicken broth
  • ½ cup quinoa rinsed and drained 


  • Heat oil in a soup pot and add the onions, carrots, and celery. Sauté until softened.
  • Add garlic, salt and pepper. 
  • Add crushed tomatoes, chicken stock, and white wine. 
  • Add red pepper flakes, dried oregano, and rosemary.
  • Bring to a boil. 
  • Add the quinoa and cook for 20 minutes on medium heat. 
  • Add chickpeas and parmesan rinds.
    Note: Do not add chickpeas and parmesan rinds until quinoa is cooked. 
  • Simmer for 30 minutes. 
  • Turn off heat and remove parmesan rinds. Stir well. 
  • Add parsley before serving.


If you don’t have parmesan rinds, you can sprinkle parmesan cheese on the soup as a garnish. But the parmesan rinds are worth getting. They infuse the soup with a salty creaminess.
I like fresh parsley as a garnish to add a little freshness.