A quick vegetarian soup with the added boost of protein-rich quinoa to will keep your hunger at bay this winter.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Serves: 1
Course: Dinner, Lunch, Main Course
Cuisine: International
Diet: Gluten Free, Low Lactose, Low Salt, Vegan, Vegetarian
Dietary Requirements: Dairy-Free, Egg-Free, Gluten Free, Pescatarian, Pregnancy-Safe, Vegetarian
Author: 28’s Home Nutrition Program (healthy weight maintenance-female)


  • 2 tablespoon quinoa
  • 400 ml vegetable stock
  • 1/2 tablespoon extra virgin olive oil
  • 1/4 brown onion diced
  • 1 clove garlic crushed
  • 1 cup tinned chickpeas drained and rinsed
  • 1 carrot diced into 1cm cubes
  • 1 cup broccoli cut into very small florets
  • 1/2 teaspoon dried thyme
  • 1 cup baby spinach
  • 1/4 lemon juice


  • To begin, cook quinoa according to packet instructions.
  • Heat a saucepan to low and add the stock/broth.
  • Meanwhile, heat a fry pan to medium heat and add the oil, onion and garlic. Sauté for 2 minutes.
  • Add the chickpeas, carrot, broccoli, onion, garlic and thyme and cook for 5 minutes.
  • Add the carrot mixture, cooked quinoa and spinach to the stock/broth and cook for another minute.
  • Serve into a bowl and squeeze over the lemon juice.
Nutrition Facts
Carrot, Broccoli & Chickpea Soup
Amount Per Serving
Calories 497.3 Calories from Fat 144
% Daily Value*
Fat 16g25%
Saturated Fat 2.4g15%
Carbohydrates 50.9g17%
Fiber 23g96%
Sugar 11.9g13%
Protein 23.3g47%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.