Creamy Italian Quinoa Soup

Hand holding bowl of creamy quinoa soup.

This Creamy Italian Quinoa Soup is not only amazingly delicious, but it’s also packed with protein, fiber and essential vitamins and antioxidants.

Soup season is here again… And I’m in testing mode. Doing my thing to bring you the most yummy and amazing soups that will be perfect for the chilly months ahead.

And I’m starting soup season off with a bang!

Introducing – Creamy Italian Quinoa Soup.

I served Rick up a bowl of this for dinner yesterday and he said it’s one of the best soups that I’ve ever made… That’s saying a lot for a guy whose long-standing favorite soup of all time is this Potato Leek Soup.

I have to agree with him though. I’m pretty obsessed with this quinoa soup too.

Not only is it deliciously creamy and flavorful, but it’s a powerhouse of nutrients too. That’s because of the Bob’s Red Mill Organic Quinoa Grain that makes up the base of this soup.

Is Quinoa Healthy?

You bet it is! Quinoa is amazing for so many reasons. Here’s a list of some of the health benefits of quinoa:

  1. Very high in antioxidants
  2. High in beneficial minerals like iron and magnesium
  3. Low glycemic index, which is good for controlling blood sugar
  4. Very high in protein and amino acids
  5. Gluten free
  6. Super high in fiber
  7. Loaded with vitamins

I’ve always got some Bob’s Red Mill Organic Quinoa Grain on hand in the cupboard. Often I’ll swap it into recipes where rice is called for, like in these Southwestern Stuffed Peppers or these Taco Lettuce Wraps. Or, I’ll just whip up a big batch of quinoa in the Instant Pot to have on hand as a side dish or to stir into these Quinoa Breakfast Cookies.

The quinoa works so well in this soup. Not only does it give it a great texture, but it also makes it much more filling. I’ve been having a cup of this quinoa soup for lunch lately and I’ve noticed that it definitely keeps me full and energized until dinnertime.

Creamy quinoa soup in pot with wooden spoon.

Is Quinoa Low Carb?

  • Quinoa is not a low-carb food. But it is a great source of protein and fiber.

To even further pack this quinoa soup with beneficial nutrients, I’m using some of my homemade bone broth. It’s packed with collagen which is amazing for your joints, and can be made so easily in either the slow cooker or instant pot.

If you’d prefer a vegetarian soup, you can swap in vegetable stock for the chicken broth or bone broth. This soup is actually perfect for vegetarians because it’s a great meat-free meal that’s still packed with protein.

This quinoa soup is quite thick and hearty. If you’d prefer a more brothy soup, use 5 cups stock instead of 4 cups. You can also adjust the thickness at the end of the cooking process by adding in more half and half.

Another bonus of this quinoa soup is that it keeps well. You can store it in the refrigerator for up to 3 days, or freeze it for up to a month.

Overhead shot of creamy quinoa soup.

I like to serve this quinoa soup dished up in bowls, topped with plenty of grated parmesan cheese and with an extra sprinkle of red pepper flakes on top.

If you loved this Quinoa Soup recipe I would appreciate it so much if you would give this recipe a star review! Also, be sure to snap a picture of your finished dish and share it with me on Instagram using the hashtag #platingsandpairings and tagging me @platingsandpairings.

Quinoa Soup Recipe

Close up overhead shot of bowl of quinoa soup.

Creamy Italian Quinoa Soup

Course: Soup
Cuisine: Italian
Keyword: chickpea soup, creamy soup, italian soup, quinoa soup, soup
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 6 people
Calories: 387 kcal
Author: Erin

This Creamy Italian Quinoa Soup is not only amazingly delicious, but it’s also packed with protein, fiber and essential vitamins and antioxidants. 



  • 2 Tablespoons olive oil
  • ½ medium onion diced
  • 3 medium carrots peeled and diced
  • 2 stalks celery diced
  • 4 garlic cloves minced
  • 4 cups bone broth chicken broth or vegetable stock (use more for a more brothy soup)
  • 1 15- ounce can chickpeas drained & rinsed
  • 1 1/4 cup Bob’s Red Mill Organic Quinoa rinsed well in a fine mesh colander
  • 1 14.5- ounce can diced tomatoes undrained
  • 1 8- ounce can tomato sauce
  • 1 Tablespoon Italian seasoning
  • Pinch red pepper flakes
  • 2 cups fresh spinach coarsely chopped
  • 1 ½ cups half and half or heavy cream
  • Salt and pepper to taste
  • Parmesan cheese for topping


  1. Heat oil in a large saucepan or dutch oven over medium-high heat. Add onion, carrots, celery and garlic and season with salt and pepper. Saute, stirring occasionally, for 5-7 minutes or until the vegetables are soft.
  2. Add stock, chickpeas, quinoa, tomatoes, tomato sauce, and Italian seasoning to the pot and stir to combine. Season with salt and pepper. Bring to a boil, reduce heat and simmer, partially covered, for 20-25 minutes.
  3. When ready to serve, stir in spinach and cream. Taste and adjust seasonings as necessary.
  4. Divide into bowls and top with grated Parmesan.

Recipe Notes

You can store this quinoa soup in the refrigerator for up to 3 days, or freeze it for up to a month.

Nutrition Facts
Creamy Italian Quinoa Soup
Amount Per Serving
Calories 387 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 5g 25%
Cholesterol 22mg 7%
Sodium 664mg 28%
Potassium 885mg 25%
Total Carbohydrates 46g 15%
Dietary Fiber 9g 36%
Sugars 5g
Protein 18g 36%
Vitamin A 132%
Vitamin C 20.2%
Calcium 17.9%
Iron 24.7%
* Percent Daily Values are based on a 2000 calorie diet.

I teamed up with Bob’s Red Mill to bring you this post. As always, all opinions are my own. 

Wine Pairings with Creamy Italian Soup:

  • Medium-bodied, rustic wines like Chianti, Cotes du Rhone, and Sangiovese have earthy, spicy flavors that pair perfectly with this quinoa soup.

Overhead shot of creamy quinoa soup.

Looking for more soup recipes? Be sure to try these too:

Instant Pot Lentil Soup with Sausage & Kale

Instant Pot Lentil Soup with Sausage & Kale comes together quickly with the help of your electric pressure cooker. It's a hearty soup that's perfect for chilly days. 

Tomato Orange Soup

Tomato Orange Soup is the creamiest tomato soup recipe you will find. Plus, it's got a great tang for the orange juice. It's the perfect winter soup for chilly days.

Instant Pot Weight Loss Soup (with Stovetop Instructions)

Close up on bowl of Instant Pot Weight Loss Soup

Curried Butternut Squash Soup with Spiced Popcorn

Up close bowl of Curried Butternut Squash Soup with spoon in it


  1. Jenni LeBaron

    This looks so creamy and flavorful. The perfect meal for a cool night in. It also looks like one of those soups that is even better the next day!


  2. B

    Great soup! Made with a couple substitutions.
    Was so creamy and filling.


    1. Erin

      I’m so happy you liked it!


  3. Megan

    Has anyone made this in the Instant Pot? I was thinking about making it tonight. I usually cook quinoa in there for 3-5 min so I’m thinking about doing the same for this soup.


    1. Torie Kranze

      Can you replace the half and half w evaporated milk or non-fat greek yougurt?


  4. Christina

    Making this tonight, swapping cashew cream instead of dairy. Can’t wait !


    1. Erin

      I hope you love it Christina!


  5. Ellie

    I left out the celery because I don’t like it and added some shredded chicken for extra filling. I also used a combo of red and white quinoa. Very good! Definitely will be made again!


    1. Erin

      I’m so happy you liked it Ellie!


  6. Rochelle Winston Davies

    I am a lover of ‘almost all’ (therein lies the rub) veggies/legumes. For whatever reason while I don’t like the texture of whole garbanzo beans (smooshed up for tahini is fine, just not whole).

    Question: If I ground up the garbanzo beans into a paste before adding them to the soup, besides appearances I’m assuming it would thicken the consistency of the soup. Do you think it would alter the flavor of the souo dramatically?


  7. Sam

    Would navy beans be a good substitute for the chickpeas? Or should I just leave them out of the recipe? (My boyfriend is deathly allergic to peanuts and chickpeas are apparently a cousin?)

    This looks delicious and I want to try it!!

    Thank you!


    1. Erin

      Hi Sam – You could definitely substitute any other beans! Cannelini beans or navy beans would be great!


  8. Chris

    I made this today and it is so good; my kids loved it (and they are picky lol). Thank you for the recipe!


    1. Erin

      I’m so happy you all liked it Chris!


  9. Jessie

    Delicious and healthy soup. I subbed 1 cup of half and half. Next time, I will use a little more vegetable stock. Will definitely make again!


    1. Erin

      I’m glad you liked it Jessie!


  10. Brenda

    Just made this soup tonight and it is amazing! The flavors work really well together and it sure fills you up… Definitely making it again! Thank you so much for sharing ♥️


    1. Erin

      I’m so happy to hear that you liked it Brenda!


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