You might as well make this soup in a bathtub and rub it all over your bod with a luffa.
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.
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.
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.
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.
Vegetable, Chickpea & Quinoa Soup
- Prep Time: 10 min
- Cook Time: 30 min
- Total Time: 40 minutes
- Yield: 6 servings 1x
- Category: Soup
- Method: Stovetop
- Cuisine: American
Description
An easy, flavorful soup loaded with fresh vegetables, chickpeas and quinoa.
Ingredients
- 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
- 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.
- 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
- Remove lid and raise heat to medium-low. Simmer, uncovered for 15-20 minutes (or until vegetables are fork tender), stirring occasionally.
- Add spinach and stir to combine. Add salt and season to taste with freshly ground pepper.
Laura says
The recipe is not showing up!!
Alexis Joseph says
Fixed!
Dinah says
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.
Dinah says
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.
Myrna Bogner says
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.
Myrna Bogner says
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.
Victoria says
Made this bad boy for my sicky self today. Super simple and tasty! Thanks girl.
Alexis says
Feel better!! This is the perfect get-better soup 🙂
Gau says
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!
Victoria says
Made this bad boy for my sicky self today. Super simple and tasty! Thanks girl.
Alexis says
Feel better!! This is the perfect get-better soup 🙂
Gau says
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!
Elyse @ Lizzie Fit says
You have some of the prettiest food pics!
Alexis says
WOW thanks, lady! Considering I use my iPhone as my camera...thats quite a compliment 🙂
Elyse @ Lizzie Fit says
You have some of the prettiest food pics!
Alexis says
WOW thanks, lady! Considering I use my iPhone as my camera...thats quite a compliment 🙂
Sarah @ Making Thyme for Health says
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!
Alexis says
Thanks lady! I was seriously in heaven. I had honestly never felt like that before!
Sarah @ Making Thyme for Health says
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!
Alexis says
Thanks lady! I was seriously in heaven. I had honestly never felt like that before!
Chelsea's Healthy Kitchen says
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. 😀
Alexis says
I'm so baffled as to why nutrition isn't a part of the curriculum. Unfortunately, it all comes down to funding :/
Chelsea's Healthy Kitchen says
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. 😀
Alexis says
I'm so baffled as to why nutrition isn't a part of the curriculum. Unfortunately, it all comes down to funding :/
Holly @ EatGreatBEGreat says
Soup is no doubt the best comfort food this time of year! Delicious!
And, congrats to your student! That's amazing!
Alexis says
Eeeeek thanks, Holly!! Comfort food at its finest 🙂
Holly @ EatGreatBEGreat says
Soup is no doubt the best comfort food this time of year! Delicious!
And, congrats to your student! That's amazing!
Alexis says
Eeeeek thanks, Holly!! Comfort food at its finest 🙂
Erin @ The Grass Skirt says
Yum! The perfect comfort food for fall/winter. 🙂
Alexis says
Eeeeek even the word winter scares me!!
Erin @ The Grass Skirt says
Yum! The perfect comfort food for fall/winter. 🙂
Alexis says
Eeeeek even the word winter scares me!!
dixya| food, pleasure, and health says
i love everything about this post - patient success story, delicious soup, and spelling info on luffa. Have a wonderful Monday dear.
Alexis says
Thanks lady 🙂 Nothin' like a proud RD (to be) moment!!
dixya| food, pleasure, and health says
i love everything about this post - patient success story, delicious soup, and spelling info on luffa. Have a wonderful Monday dear.
Alexis says
Thanks lady 🙂 Nothin' like a proud RD (to be) moment!!
Amanda- The Nutritionist Reviews says
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.
Alexis says
Hey Amanda! So glad you found me. As an RD, I'm sure you can understand who excited I was 🙂 Thanks for stopping by!
Amanda- The Nutritionist Reviews says
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.
Alexis says
Hey Amanda! So glad you found me. As an RD, I'm sure you can understand who excited I was 🙂 Thanks for stopping by!
Ang @ Nutty for Life says
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.
Alexis says
Thanks, Ang! I must say that I thought it was loofa as well...who knew!!
Ang @ Nutty for Life says
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.
Alexis says
Thanks, Ang! I must say that I thought it was loofa as well...who knew!!
Rachael@AnAvocadoADay says
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!
Alexis says
Eeeeee thanks, Rachael! It seriously feels amazing to know that I made a difference 🙂 I called my mom right after too! SO funny.
Rachael@AnAvocadoADay says
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!
Alexis says
Eeeeee thanks, Rachael! It seriously feels amazing to know that I made a difference 🙂 I called my mom right after too! SO funny.
Amy @ The Little Honey Bee says
You had me at "bathe in it" so no need to discuss further 🙂 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!
Alexis says
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!
Amy @ The Little Honey Bee says
You had me at "bathe in it" so no need to discuss further 🙂 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!
Alexis says
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!
Tara | Treble in the Kitchen says
Yum! This looks so good!! Pinning for later 🙂
Alexis says
Thanks, Tara! It's so perfect for lunches throughout the week.
Tara | Treble in the Kitchen says
Yum! This looks so good!! Pinning for later 🙂
Alexis says
Thanks, Tara! It's so perfect for lunches throughout the week.
Arman @ thebigmansworld says
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.
Alexis says
Don't even get me started on the cray jargon (love that word) all over the media. I can barely keep up!
Arman @ thebigmansworld says
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.
Alexis says
Don't even get me started on the cray jargon (love that word) all over the media. I can barely keep up!
Amanda @ .running with spoons. says
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 🙂
Alexis says
I'm all about the simple wisdom....oh and your vegan pumpkin cookies! Holy YUM.
Amanda @ .running with spoons. says
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 🙂
Alexis says
I'm all about the simple wisdom....oh and your vegan pumpkin cookies! Holy YUM.
Davida @ The Healthy Maven says
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!
Alexis says
Hahah thanks, Davida 🙂
Davida @ The Healthy Maven says
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!
Alexis says
Hahah thanks, Davida 🙂
Hannah @ CleanEatingVeggieGirl says
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?
Alexis says
Literally all I've been eating is soup!! No.stopping.
Alexis says
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.
Hannah @ CleanEatingVeggieGirl says
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!
Niki says
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!
Hannah @ CleanEatingVeggieGirl says
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?
Alexis says
Literally all I've been eating is soup!! No.stopping.
Alexis says
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.
Hannah @ CleanEatingVeggieGirl says
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!
Niki says
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!