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.
Servings: 8
Calories: 311.8kcal
Ingredients
- 5 chicken thighs, bone-in, skin and fat removed
- 2 tsp vegetable oil
- 1 large leek white and light green parts only, sliced into half moons and washed
- 1 tbsp tomato paste
- 2 carrot diced small
- 1 parsnip diced small
- 2 stalks celery diced small
- 4 cups chicken broth reduced sodium
- 3 cups water
- ⅓ cup quinoa dry
- 1 small zucchini diced small
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
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.
Nutrition
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.