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    Hummusapien Β» Recipes Β» Soups Β» Vegetable, Chickpea and Quinoa Soup

    Vegetable, Chickpea and Quinoa Soup

    Published Oct 20, 2013 Β· Modified Nov 8, 2021 Β· by Alexis Joseph Β· 78 Comments

    Jump to Recipe

    You might as well make this soup in a bathtub and rub it all over your bod with a luffa.

    vegetablesoup2

    Who knew that "luffa" had two f's? Not I, not I.

    Believe me when I say that this right here is one cray bowl of soup. It totally has every food group you'll ever need in each spoonful: a smorgasbord of veggies, fiberlicious chickpeas and protein-packed quinoa.

    But wait. Before I say another word about this soup, I have to tell you something. A student I counseled today lost twelve pounds! Did you hear me?! Twelve freaking pounds in three weeks. I nearly died. I nearly cried. It was like she was my daughter and she had just gotten her first A on an English test.  I was so bursting with pride that it nearly spilled all over the table. The priiiiiiide.

    vegetable-soup

    At our previous appointment, we had talked about the plate technique and making an effort to include at least three or more food groups at each meal, one of which is always a fruit or vegetable. This helps encourage variety and balance. She made a conscious effort to ditch refined grains and opt for whole ones, along with upping her water intake and not eating out so much (even if it's an innocent Panera sammie that's secretly evil).

    We talked about not labeling these achievements as a "diet" but rather as a healthy lifestyle. Diets are temporary fixes to lose weight. They don't work in the long run because they're unrealistic and unsustainable. That's why they're temporary. Eating real, healthy food is not.

    We talked about understanding a food label, which is no easy task. The majority of people I work with have never even read a food label. Why would they? It's not like we're taught in school how to decode a food label and translate partially hydrogenated oil into the trans fat that'll kill at least a fourth of us in 50 years. Oh no. We're too busy studying the Iroquois tribe and memorizing constellations to mess with silly nutrition babble.

    vegetable-soup3

    Today we talked about my personal mantra, counting ingredients not calories. Now that she knew how to choose healthier options, I wanted to challenge her to start eliminating highly processed foods from her diet. I encouraged her to put the product back on the shelf if it had a big list of funky ingredients.  To demonstrate, I showed her a flavored Pringles ingredient list that had thirty trillion ingredients I could hardly pronounce, ranging from artificial colors to trans fat. The truth is that you don't have to be a scientist to decipher the code. You don't have to know what every disgusting chemical actually is. The bottom line is that if it sounds like science, it belongs in a lab, not your pantry.

    If you can't pronounce it, don't eat it. Because loaded baked potato Pringles aren't food. They're.... fake flavored potato impostors with some SERIOUS junk in the trunk.

    vegetable-soup4

    Eeeeek I've spent this whole time writing about my fab patient and not this fab soup. I guess you'll just have to trust me that this is the perfect soup because it 100% is. It's also super duper easy to make.

    Vegetable, Chickpea & Quinoa Soup > loaded baked potato Pringles.

     

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    Vegetable, Chickpea & Quinoa Soup

    • Author: Hummusapien
    • Prep Time: 10 min
    • Cook Time: 30 min
    • Total Time: 40 minutes
    • Yield: 6 servings 1x
    • Category: Soup
    • Method: Stovetop
    • Cuisine: American
    Print Recipe
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    Description

    An easy, flavorful soup loaded with fresh vegetables, chickpeas and quinoa.


    Ingredients

    Units Scale
    • 2 tsp grapessed or olive oil
    • 1 large onion, diced
    • 2 cloves of garlic, minced
    • 2 large carrots, diced
    • 2 stalks of celery, diced
    • 1 ½ tsp italian seasoning
    • 1 ½ cups green beans, chopped into small pieces (I used frozen)
    • ½ cup corn (I used frozen roasted corn)
    • 4 cups vegetable broth + ½ cup water
    • 1 (15-ounce) can chickpeas, drained
    • 1 (14.5-ounce) can diced tomatoes
    • 1 tbsp tomato paste (freeze the rest in a baggie for later use)
    • ¼ cup quinoa, dry
    • 1 cup spinach, chopped
    • ½ tsp salt
    • Pepper, to taste

    Instructions

    1. Heat oil in a large pot over medium heat. Add onion and cook 5 minutes, or until softened, stirring often. Add garlic and sauté a minute more. Add carrots, celery and italian seasoning and cook 5 more minutes.
    2. Add thawed green beans, thawed corn, vegetable broth, water, chickpeas, tomatoes, tomato paste and quinoa. Bring to a bowl. Reduce heat to low and simmer, covered for 15 minutes
    3. Remove lid and raise heat to medium-low. Simmer, uncovered for 15-20 minutes (or until vegetables are fork tender), stirring occasionally.
    4. Add spinach and stir to combine. Add salt and season to taste with freshly ground pepper.

    Did you make this recipe?

    Tag @hummusapien on Instagram. I love sharing what you make!

    About Alexis Joseph

    Oh HEY there! I'm Alexis Joseph, food writer, blogger, Registered Dietitian Nutritionist (RDN), new mama, and co-founder of local restaurant group, Alchemy. I use my passion for cooking and wellness as fuel to help others ignite a more freeing and happy relationship with food. Learn more about Alexis!

    5 Secrets to Delish, Healthy Lunches

    Reader Interactions

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      Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    1. Laura says

      March 20, 2020 at 4:46 pm

      The recipe is not showing up!!

      Reply
      • Alexis Joseph says

        March 25, 2020 at 7:09 pm

        Fixed!

        Reply
    2. Dinah says

      December 31, 2017 at 3:13 am

      Belittling other subjects was unnecessary. History and astronomy are fascinating and important, and no more or less so than nutrition and other health sciences. IMO this attitude contributes to under-funding of arts and music in schools. There is so much to take from and learn about different disciplines; unfortunately we can't possibly cover everything.

      Reply
    3. Dinah says

      December 31, 2017 at 3:13 am

      Belittling other subjects was unnecessary. History and astronomy are fascinating and important, and no more or less so than nutrition and other health sciences. IMO this attitude contributes to under-funding of arts and music in schools. There is so much to take from and learn about different disciplines; unfortunately we can't possibly cover everything.

      Reply
    4. Myrna Bogner says

      June 12, 2017 at 3:39 pm

      I normally don't leave reviews but this recipe is so amazing. I did everything except add the corn and celery (didn't have them on hand) I used fresh green beans and tomatoes (instead of frozen beans and canned tomatoes) and used kale instead of spinach. I didn't add much salt because this was dinner for my 1 year old son as well. I added red pepper flakes to my bowl and avocado to both our bowls and it was superb!This will be a regular in our home. Thanks for this recipe.

      Reply
    5. Myrna Bogner says

      June 12, 2017 at 3:39 pm

      I normally don't leave reviews but this recipe is so amazing. I did everything except add the corn and celery (didn't have them on hand) I used fresh green beans and tomatoes (instead of frozen beans and canned tomatoes) and used kale instead of spinach. I didn't add much salt because this was dinner for my 1 year old son as well. I added red pepper flakes to my bowl and avocado to both our bowls and it was superb!This will be a regular in our home. Thanks for this recipe.

      Reply
    6. Victoria says

      September 26, 2014 at 9:48 pm

      Made this bad boy for my sicky self today. Super simple and tasty! Thanks girl.

      Reply
      • Alexis says

        September 28, 2014 at 8:57 pm

        Feel better!! This is the perfect get-better soup πŸ™‚

        Reply
        • Gau says

          November 06, 2014 at 3:51 pm

          I didn't realise you were only 25! Happy bealted birthday, looks like you had a great time. Love your dress on the last photo! The food looks yummy too!

          Reply
    7. Victoria says

      September 26, 2014 at 9:48 pm

      Made this bad boy for my sicky self today. Super simple and tasty! Thanks girl.

      Reply
      • Alexis says

        September 28, 2014 at 8:57 pm

        Feel better!! This is the perfect get-better soup πŸ™‚

        Reply
        • Gau says

          November 06, 2014 at 3:51 pm

          I didn't realise you were only 25! Happy bealted birthday, looks like you had a great time. Love your dress on the last photo! The food looks yummy too!

          Reply
    8. Elyse @ Lizzie Fit says

      October 23, 2013 at 2:05 pm

      You have some of the prettiest food pics!

      Reply
      • Alexis says

        October 23, 2013 at 5:31 pm

        WOW thanks, lady! Considering I use my iPhone as my camera...thats quite a compliment πŸ™‚

        Reply
    9. Elyse @ Lizzie Fit says

      October 23, 2013 at 2:05 pm

      You have some of the prettiest food pics!

      Reply
      • Alexis says

        October 23, 2013 at 5:31 pm

        WOW thanks, lady! Considering I use my iPhone as my camera...thats quite a compliment πŸ™‚

        Reply
    10. Sarah @ Making Thyme for Health says

      October 22, 2013 at 6:39 pm

      I had no idea luffa was spelled like that but I bet this soup would be awesome all over my bod. Haha. It looks amazing.

      That's so great that someone you counseled lost 12 lbs! Good for her! I am sure you are on cloud 9. There are so many people out there who could use your help so keep up the great work girl!

      Reply
      • Alexis says

        October 23, 2013 at 9:36 am

        Thanks lady! I was seriously in heaven. I had honestly never felt like that before!

        Reply
    11. Sarah @ Making Thyme for Health says

      October 22, 2013 at 6:39 pm

      I had no idea luffa was spelled like that but I bet this soup would be awesome all over my bod. Haha. It looks amazing.

      That's so great that someone you counseled lost 12 lbs! Good for her! I am sure you are on cloud 9. There are so many people out there who could use your help so keep up the great work girl!

      Reply
      • Alexis says

        October 23, 2013 at 9:36 am

        Thanks lady! I was seriously in heaven. I had honestly never felt like that before!

        Reply
    12. Chelsea's Healthy Kitchen says

      October 22, 2013 at 7:00 am

      Congrats to your student - that's so awesome! I totally agree with what you said about not learning about label reading - nutrition should seriously become more of a focus in school.

      Love the look of this recipe, as always. πŸ˜€

      Reply
      • Alexis says

        October 23, 2013 at 9:35 am

        I'm so baffled as to why nutrition isn't a part of the curriculum. Unfortunately, it all comes down to funding :/

        Reply
    13. Chelsea's Healthy Kitchen says

      October 22, 2013 at 7:00 am

      Congrats to your student - that's so awesome! I totally agree with what you said about not learning about label reading - nutrition should seriously become more of a focus in school.

      Love the look of this recipe, as always. πŸ˜€

      Reply
      • Alexis says

        October 23, 2013 at 9:35 am

        I'm so baffled as to why nutrition isn't a part of the curriculum. Unfortunately, it all comes down to funding :/

        Reply
    14. Holly @ EatGreatBEGreat says

      October 22, 2013 at 8:29 am

      Soup is no doubt the best comfort food this time of year! Delicious!

      And, congrats to your student! That's amazing!

      Reply
      • Alexis says

        October 23, 2013 at 9:35 am

        Eeeeek thanks, Holly!! Comfort food at its finest πŸ™‚

        Reply
    15. Holly @ EatGreatBEGreat says

      October 22, 2013 at 8:29 am

      Soup is no doubt the best comfort food this time of year! Delicious!

      And, congrats to your student! That's amazing!

      Reply
      • Alexis says

        October 23, 2013 at 9:35 am

        Eeeeek thanks, Holly!! Comfort food at its finest πŸ™‚

        Reply
    16. Erin @ The Grass Skirt says

      October 21, 2013 at 8:29 pm

      Yum! The perfect comfort food for fall/winter. πŸ™‚

      Reply
      • Alexis says

        October 21, 2013 at 10:09 pm

        Eeeeek even the word winter scares me!!

        Reply
    17. Erin @ The Grass Skirt says

      October 21, 2013 at 8:29 pm

      Yum! The perfect comfort food for fall/winter. πŸ™‚

      Reply
      • Alexis says

        October 21, 2013 at 10:09 pm

        Eeeeek even the word winter scares me!!

        Reply
    18. dixya| food, pleasure, and health says

      October 21, 2013 at 1:30 pm

      i love everything about this post - patient success story, delicious soup, and spelling info on luffa. Have a wonderful Monday dear.

      Reply
      • Alexis says

        October 21, 2013 at 2:01 pm

        Thanks lady πŸ™‚ Nothin' like a proud RD (to be) moment!!

        Reply
    19. dixya| food, pleasure, and health says

      October 21, 2013 at 1:30 pm

      i love everything about this post - patient success story, delicious soup, and spelling info on luffa. Have a wonderful Monday dear.

      Reply
      • Alexis says

        October 21, 2013 at 2:01 pm

        Thanks lady πŸ™‚ Nothin' like a proud RD (to be) moment!!

        Reply
    20. Amanda- The Nutritionist Reviews says

      October 21, 2013 at 1:22 pm

      Hello! I'm new to your blog and really like it. I am a RD in Michigan- about 4 hours from Ohio State. I look forward to reading more.

      Reply
      • Alexis says

        October 21, 2013 at 2:01 pm

        Hey Amanda! So glad you found me. As an RD, I'm sure you can understand who excited I was πŸ™‚ Thanks for stopping by!

        Reply
    21. Amanda- The Nutritionist Reviews says

      October 21, 2013 at 1:22 pm

      Hello! I'm new to your blog and really like it. I am a RD in Michigan- about 4 hours from Ohio State. I look forward to reading more.

      Reply
      • Alexis says

        October 21, 2013 at 2:01 pm

        Hey Amanda! So glad you found me. As an RD, I'm sure you can understand who excited I was πŸ™‚ Thanks for stopping by!

        Reply
    22. Ang @ Nutty for Life says

      October 21, 2013 at 12:43 pm

      Wow! That is so amazing. Congrats on counseling success & congrats to your patient on an awesome job so far. I can tell you are proud, and you should be! As for luffa, I always thought it was spelled loofa so apparently it's a mysterious word? Who knew. I love veg soup so I am going to have to bookmark this one.

      Reply
      • Alexis says

        October 21, 2013 at 2:30 pm

        Thanks, Ang! I must say that I thought it was loofa as well...who knew!!

        Reply
    23. Ang @ Nutty for Life says

      October 21, 2013 at 12:43 pm

      Wow! That is so amazing. Congrats on counseling success & congrats to your patient on an awesome job so far. I can tell you are proud, and you should be! As for luffa, I always thought it was spelled loofa so apparently it's a mysterious word? Who knew. I love veg soup so I am going to have to bookmark this one.

      Reply
      • Alexis says

        October 21, 2013 at 2:30 pm

        Thanks, Ang! I must say that I thought it was loofa as well...who knew!!

        Reply
    24. Rachael@AnAvocadoADay says

      October 21, 2013 at 11:28 am

      Congrats on your patient! It's such an incredible feeling to make a difference in someones life! I still remember my first patient I counseled as a student and how happy it made me feel as he met his goals. I'm pretty sure I immediately called my mom : ) So happy to share this profession with people like you!

      Reply
      • Alexis says

        October 21, 2013 at 2:30 pm

        Eeeeee thanks, Rachael! It seriously feels amazing to know that I made a difference πŸ™‚ I called my mom right after too! SO funny.

        Reply
    25. Rachael@AnAvocadoADay says

      October 21, 2013 at 11:28 am

      Congrats on your patient! It's such an incredible feeling to make a difference in someones life! I still remember my first patient I counseled as a student and how happy it made me feel as he met his goals. I'm pretty sure I immediately called my mom : ) So happy to share this profession with people like you!

      Reply
      • Alexis says

        October 21, 2013 at 2:30 pm

        Eeeeee thanks, Rachael! It seriously feels amazing to know that I made a difference πŸ™‚ I called my mom right after too! SO funny.

        Reply
    26. Amy @ The Little Honey Bee says

      October 21, 2013 at 7:17 am

      You had me at "bathe in it" so no need to discuss further πŸ™‚ so great to hear about your student! I absolutely love the messages you impart: ingredients not calories, lifestyle not diet. I think I have the "lifestyle" aspect down pat but still working on the calories aspect. You'd think they come hand in hand but I still think about the fact that 14 almonds = 100 cals. UGH!

      Reply
      • Alexis says

        October 21, 2013 at 2:57 pm

        You'll get there, girl! Once you know those little facts (like the 14 almonds), it's hard to get it out of your head!

        Reply
    27. Amy @ The Little Honey Bee says

      October 21, 2013 at 7:17 am

      You had me at "bathe in it" so no need to discuss further πŸ™‚ so great to hear about your student! I absolutely love the messages you impart: ingredients not calories, lifestyle not diet. I think I have the "lifestyle" aspect down pat but still working on the calories aspect. You'd think they come hand in hand but I still think about the fact that 14 almonds = 100 cals. UGH!

      Reply
      • Alexis says

        October 21, 2013 at 2:57 pm

        You'll get there, girl! Once you know those little facts (like the 14 almonds), it's hard to get it out of your head!

        Reply
    28. Tara | Treble in the Kitchen says

      October 21, 2013 at 7:00 am

      Yum! This looks so good!! Pinning for later πŸ™‚

      Reply
      • Alexis says

        October 21, 2013 at 2:47 pm

        Thanks, Tara! It's so perfect for lunches throughout the week.

        Reply
    29. Tara | Treble in the Kitchen says

      October 21, 2013 at 7:00 am

      Yum! This looks so good!! Pinning for later πŸ™‚

      Reply
      • Alexis says

        October 21, 2013 at 2:47 pm

        Thanks, Tara! It's so perfect for lunches throughout the week.

        Reply
    30. Arman @ thebigmansworld says

      October 21, 2013 at 12:36 am

      Congrats on inspiring and achieving success with your student- what great advice and behaviours to evoke to her- so much better than the cray (best word) jargon all over the media etc.

      That soup looks amazing right about now- especially with the gloomy weather urgh.

      Reply
      • Alexis says

        October 21, 2013 at 2:47 pm

        Don't even get me started on the cray jargon (love that word) all over the media. I can barely keep up!

        Reply
    31. Arman @ thebigmansworld says

      October 21, 2013 at 12:36 am

      Congrats on inspiring and achieving success with your student- what great advice and behaviours to evoke to her- so much better than the cray (best word) jargon all over the media etc.

      That soup looks amazing right about now- especially with the gloomy weather urgh.

      Reply
      • Alexis says

        October 21, 2013 at 2:47 pm

        Don't even get me started on the cray jargon (love that word) all over the media. I can barely keep up!

        Reply
    32. Amanda @ .running with spoons. says

      October 20, 2013 at 11:36 pm

      You're right -- we hardly learn anything useful in school... I love your emphasis on maintaining a healthy lifestyle rather than a diet, and looking at ingredients rather than calories. Suh simple wisdom that goes on to make a huge difference. Oh, and lovin' the soup too πŸ™‚

      Reply
      • Alexis says

        October 21, 2013 at 2:48 pm

        I'm all about the simple wisdom....oh and your vegan pumpkin cookies! Holy YUM.

        Reply
    33. Amanda @ .running with spoons. says

      October 20, 2013 at 11:36 pm

      You're right -- we hardly learn anything useful in school... I love your emphasis on maintaining a healthy lifestyle rather than a diet, and looking at ingredients rather than calories. Suh simple wisdom that goes on to make a huge difference. Oh, and lovin' the soup too πŸ™‚

      Reply
      • Alexis says

        October 21, 2013 at 2:48 pm

        I'm all about the simple wisdom....oh and your vegan pumpkin cookies! Holy YUM.

        Reply
    34. Davida @ The Healthy Maven says

      October 20, 2013 at 11:04 pm

      Yeah I could totally get down with this soup! I love your mantra on counting ingredients not calories. No wonder your student is doing so well!

      Reply
      • Alexis says

        October 21, 2013 at 2:48 pm

        Hahah thanks, Davida πŸ™‚

        Reply
    35. Davida @ The Healthy Maven says

      October 20, 2013 at 11:04 pm

      Yeah I could totally get down with this soup! I love your mantra on counting ingredients not calories. No wonder your student is doing so well!

      Reply
      • Alexis says

        October 21, 2013 at 2:48 pm

        Hahah thanks, Davida πŸ™‚

        Reply
    36. Hannah @ CleanEatingVeggieGirl says

      October 20, 2013 at 10:43 pm

      This sounds divine :). Soup is SO perfect this time of year. I could probably eat it for every meal and never get tired of it ;).

      Generally speaking, do you have a "limit" of the number of ingredients that a product contains for the food that you buy?

      Reply
      • Alexis says

        October 21, 2013 at 2:48 pm

        Literally all I've been eating is soup!! No.stopping.

        Reply
      • Alexis says

        October 22, 2013 at 4:12 pm

        Just noticed the second part of your comment! I don't have a certain number of ingredients I stick to, because there's a difference between having a lot of ingredients that are whole foods versus having a bunch of ingredients that are highly processed and largely preservatives and chemicals. But generally speaking, if it has a long list, I won't buy it! Often times, the more ingredients something has the more processed it is.

        Reply
        • Hannah @ CleanEatingVeggieGirl says

          October 22, 2013 at 4:15 pm

          Thanks for your response! I definitely find myself paying more attention to ingredient lists as opposed to looking at nutritional facts/calories/fat content. I think it is the better way to go!

          Reply
      • Niki says

        April 20, 2015 at 1:14 pm

        I just came accross your website and am highly excited about all the recipes you have. I have already printed 2 soups I am going to try this week! My kids love soup and that is how I manage to get most of the veggies into their tummies so these will be great and healthy resource!. excited!

        Reply
    37. Hannah @ CleanEatingVeggieGirl says

      October 20, 2013 at 10:43 pm

      This sounds divine :). Soup is SO perfect this time of year. I could probably eat it for every meal and never get tired of it ;).

      Generally speaking, do you have a "limit" of the number of ingredients that a product contains for the food that you buy?

      Reply
      • Alexis says

        October 21, 2013 at 2:48 pm

        Literally all I've been eating is soup!! No.stopping.

        Reply
      • Alexis says

        October 22, 2013 at 4:12 pm

        Just noticed the second part of your comment! I don't have a certain number of ingredients I stick to, because there's a difference between having a lot of ingredients that are whole foods versus having a bunch of ingredients that are highly processed and largely preservatives and chemicals. But generally speaking, if it has a long list, I won't buy it! Often times, the more ingredients something has the more processed it is.

        Reply
        • Hannah @ CleanEatingVeggieGirl says

          October 22, 2013 at 4:15 pm

          Thanks for your response! I definitely find myself paying more attention to ingredient lists as opposed to looking at nutritional facts/calories/fat content. I think it is the better way to go!

          Reply
      • Niki says

        April 20, 2015 at 1:14 pm

        I just came accross your website and am highly excited about all the recipes you have. I have already printed 2 soups I am going to try this week! My kids love soup and that is how I manage to get most of the veggies into their tummies so these will be great and healthy resource!. excited!

        Reply

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    Well HELLO there, pal! I'm Alexis. Welcome to Hummusapien, a fantastical food blog brimming with nourishing (always delish!) recipes from a Registered Dietitian plus life tidbits to inspire you to live your most joyful, balanced life. Grab a super hot cup o' joe and let's get cookin'.

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