One-Pot Chicken Vegetable Quinoa Soup
This fusion of tender chicken, wholesome vegetables, and quinoa not only fills you up but also packs a nutritional punch, making every spoonful a delight to your taste buds while also being diabetes-friendly.
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Protein
- Low-Fat
- Low-Sodium
Why Diabetes Friendly?
- Low Glycemic Index Ingredients: Quinoa and vegetables provide complex carbohydrates with a low glycemic index, beneficial for blood sugar control.
- High Protein: Chicken thighs contribute to the high protein content, which can help manage hunger and blood sugar levels.
- Low in Fat and Sodium: Using skinless chicken thighs and no/low sodium chicken stock makes this soup lower in fat and sodium, aligning with dietary recommendations for diabetes management.
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Ingredients
- chicken (thighs, bone-in, skin and fat removed) 5
- vegetable oil 2 tsp
- leek (white and light green parts only, sliced into half moons and washed) 1 large
- tomato paste 1 tbsp
- carrot (diced small) 2
- parsnip (diced small) 1
- celery (diced small) 2 stalks
- chicken broth (reduced sodium) 4 cups
- water 3 cups
- quinoa (dry) ⅓ cup
- zucchini (diced small) 1 small
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Cooking Tips
- Steaming Chicken: Cooking chicken covered on med-low heat ensures it's tender and retains moisture without browning, ideal for a soup base.
- Rinsing Quinoa: Thoroughly rinse quinoa to remove its natural coating, saponin, which can give a bitter taste if not washed off.
- Adding Noodles: For a variation, cook egg noodles separately and add them to the soup just before serving if quinoa isn't preferred.
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Instructions
- Pat dry the chicken thighs.5 chicken
- Heat the oil in a medium size soup pot over med-low heat. When the oil is hot, add the chicken and cover the pot. Cook for 10 minutes, turning once or twice. The object is to steam the chicken not to brown it; you want to get rid of the pink color.2 tsp vegetable oil
- Stir in the leeks and cover the pot and cook until the leeks begin to soften, about 5 minutes.1 large leek
- Add the tomato paste, toss and cook for 30 seconds or so. Add the carrots, parsnips, celery and cook until the veggies begin to soften, about 5 minutes. Add the stock, water and salt and bring to a vigorous simmer over high heat. Lower the heat, maintain a gentle simmer and cook uncovered for 45 minutes. The chicken should be very tender and falling off the bone. Remove the chicken and set it aside. Allow the chicken to cool.1 tbsp tomato paste, 2 carrot, 1 parsnip, 2 stalks celery, 4 cups chicken broth, 3 cups water
- While the chicken is cooling, rinse the quinoa well in a strainer and add the quinoa and the zucchini to the broth and cook for another 20-30 minutes.⅓ cup quinoa, 1 small zucchini
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FAQ
- Can I use chicken breasts instead of thighs?
Yes, chicken breasts can be used as a leaner option, but they may cook faster than thighs. Adjust cooking time to ensure they don't become dry. - How can I make this vegetarian?
Substitute the chicken with a plant-based protein like chickpeas or tofu and use vegetable stock instead of chicken stock for a vegetarian version. - Is this soup freezable?
Yes, this soup freezes well. Let it cool completely before freezing and leave out the quinoa if you plan to freeze, as it can become mushy. Add fresh quinoa when reheating. - Can I add other vegetables?
Absolutely, feel free to add more of your favorite veggies or whatever you have on hand. Leafy greens like kale or spinach can be added in the last few minutes of cooking.
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Nutrition
Per serving
Calories: 311.8kcal
Carbohydrates: 17g
Fiber: 2.6g
Sugar: 5g
Fat: 18.2g
Saturated Fat: 4.7g
Trans Fat: 0.1g
Protein: 19.7g
Nutrition Facts
One-Pot Chicken Vegetable Quinoa Soup
Amount per Serving
Calories
311.8
% Daily Value*
Fat
18.2
g
28
%
Saturated Fat
4.7
g
29
%
Trans Fat
0.1
g
Cholesterol
92.1
mg
31
%
Sodium
286.4
mg
12
%
Potassium
602.7
mg
17
%
Carbohydrates
17
g
6
%
Fiber
2.6
g
11
%
Sugar
5
g
6
%
Protein
19.7
g
39
%
Vitamin C
10.9
mg
13
%
Vitamin D
0.1
µg
1
%
Calcium
44
mg
4
%
Iron
1.7
mg
9
%
Magnesium
53.7
mg
13
%
Zinc
1.8
mg
12
%
* Percent Daily Values are based on a 2000 calorie diet.
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