20 Ingredients
  • 1 teaspoon olive oil
  • 1/2 onion, coarsely chopped
  • 2 medium carrots, peeled and coarsely chopped
  • 2 stalks celery, coarsely chopped
  • 1/2 teaspoon kosher salt
  • 4 Roma tomatoes, coarsely chopped
  • 1 clove garlic, smashed
  • 1/4 teaspoon red pepper flakes
  • 4 sprigs fresh thyme
  • 3 sprigs fresh oregano
  • 2 large sprigs fresh rosemary
  • 1/4 cup chopped fresh basil
  • 3 tablespoons chopped fresh parsley
  • One 3-inch piece Parmesan rind
  • Two 15-ounce cans ceci (garbanzo beans), rinsed and drained
  • 3/4 cup dry white wine
  • 3 cups chicken broth
  • 1/2 cup quinoa, rinsed and drained
  • 1/2 cup grated Parmesan, for garnish
  • 1/4 cup extra-virgin olive oil, for garnish
Nutrition
403
20% daily value
5 servings
                                       
                                            high-​fiber, low-​fat, gluten-​free
     

Fat

9% 6

Saturated

10% 2

Trans

- 0

Monounsaturated

- 2

Polyunsaturated

- 1

Carbs

20% 61

Carbs (net)

- 49

Fiber

50% 12

Sugars

- 6

Sugars, added

- 0

Protein

44% 22

Cholesterol

3% 8

Sodium

22% 518

Calcium

27% 272

Magnesium

37% 155

Potassium

29% 1371

Iron

43% 8

Zinc

29% 3

Phosphorus

51% 354

Vitamin A

30% 266

Vitamin C

20% 18

Thiamin (B1)

28% 0

Riboflavin (B2)

25% 0

Niacin (B3)

22% 4

Vitamin B6

36% 0

Folate equivalent (total)

45% 181

Folate (food)

- 181

Folic acid

- 0

Vitamin B12

3% 0

Vitamin D

7% 1

Vitamin E

18% 3

Vitamin K

56% 68

Sugar alcohols

- 0

Water

- 387
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