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Chicken and Quinoa Soup

Chicken and Quinoa Soup


Ingredients

  • 1½ Tablespoon olive oil
  • 1 Cup shredded carrots
  • 1 Cup chopped yellow onions
  • ¾ Cup thinly sliced celery
  • ½ Cup thinly sliced green onions
  • 1 14.5-ounce can no-salt-added diced tomatoes, drained
  • 1½ Teaspoon dried cilantro
  • 1 Teaspoon ground black pepper
  • ½ Teaspoon ground cumin
  • 10 Cups fat-free, low-sodium chicken broth
  • ¾ Cup quinoa
  • 1 rotisserie chicken, skin and bones removed, shredded

Directions

Heat the olive oil in a large stockpot over medium heat. Add the carrots, onions, celery, green onions, and tomatoes and cook for 4 minutes. Stir in the cilantro, pepper, and cumin and cook for 2 more minutes.

Pour in the chicken stock, add the quinoa, and cook for 15 minutes. Add the shredded chicken and cook for 5 more minutes. Serve hot.

Nutritional Facts

Servings6

Calories Per Serving538

Folate equivalent (total)73µg18%

Riboflavin (B2)0.4mg26.1%


I make my gluten-free quinoa soup with chicken. You can easily swap out the chicken broth for vegetable broth and the chicken for tofu to make this a vegetarian dish.

Just make sure the tofu you use is certified gluten-free. Then it will be a gluten-free veggie soup!

My daughter likes to put mushrooms in her gluten-free quinoa soup, while I like to let mine rest over spinach until the spinach starts to wilt. Since going gluten-free we don't eat past as often.

We do like quinoa pasta, but have found other wonderful meals that we can enjoy that don't require pasta.

We switched out the noodles in our favorite homemade chicken noodle soup for quinoa and now we only eat it that way. You can easily use noodles in this recipe. It's just as amazing.


Recipe Summary

  • 8 ounces orzo pasta
  • 1 teaspoon olive oil
  • 3 carrots, chopped, or more to taste
  • 3 ribs celery, chopped
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • ½ teaspoon dried thyme
  • ½ teaspoon dried oregano
  • salt and ground black pepper to taste
  • 1 bay leaf
  • 3 (32 ounce) cartons fat-free, low-sodium chicken broth
  • ½ cup fresh lemon juice
  • 1 lemon, zested
  • 8 ounces cooked chicken breast, chopped
  • 1 (8 ounce) package baby spinach leaves
  • 1 lemon, sliced for garnish (Optional)
  • ¼ cup grated Parmesan cheese (Optional)

Bring a large pot of lightly salted water to a boil. Cook orzo in the boiling water until partially cooked through but not yet soft, about 5 minutes drain and rinse with cold water until cooled completely.

Heat olive oil in a large pot over medium heat. Cook and stir carrots, celery, and onion in hot oil until the vegetables begin to soften and the onion becomes translucent, 5 to 7 minutes. Add garlic cook and stir until fragrant, about 1 minute more. Season mixture with thyme, oregano, salt, black pepper, and bay leaf continue cooking another 30 seconds before pouring chicken broth into the pot.

Bring the broth to a boil. Partially cover the pot, reduce heat to medium-low, and simmer until the vegetables are just tender, about 10 minutes.

Stir orzo, lemon juice, and lemon zest into the broth add chicken. Cook until the chicken and orzo are heated through, about 5 minutes. Add baby spinach cook until the spinach wilts into the broth and the orzo is tender, 2 to 3 minutes. Ladle soup into bowls garnish with lemon slices and Parmesan cheese.


Simple Homemade Chicken Quinoa Soup Recipe

Prep time: 30 minutes
Total time: 4-5 hours (including making stock)

  • 8-10 cups of your homemade chicken stock
  • 2 cups of pulled chicken, for example from the stock making process
  • 2 large carrots, cut into half inch pieces
  • 2 large celery ribs with leaves if possible, cut into half inch pieces
  • 2 ripe tomatoes, seeded and chopped
  • 2 teaspoons sea salt, adjust to taste
  • 1/2 teaspoon freshly ground black pepper, adjust to taste
  • small handful of fresh parsley, chopped
  • about 2 cups cooked quinoa*, or substitute cooked brown or wild rice, or cooked noodles

Recipe: I like to make this right after I make homemade chicken stock (recipe here) while everything is still hot. Place all of the ingredients in a large pot over medium heat for about 20 minutes until heated through. Season with salt and pepper to taste based on my recommendations above. Add the cooked quinoa to the pot 10 minutes before serving to warm through. Or, add a large scoop of quinoa to the bottom of each bowl and ladle the soup over the warm quinoa. Serve hot and enjoy. This soup will keep in the refrigerator in an airtight glass container up to 3 days.


Chicken and Quinoa Soup

This soup is so simple, not to mention healthy, low fat and delicious.

Ingredients

  • 1 Tablespoon Olive Oil
  • 1 Small Onion, Chopped
  • 3 Carrots, Chopped
  • 1 Celery Stalk, Chopped
  • 1 Bay Leaf
  • ¼ teaspoons Sage
  • ¼ teaspoons Garlic Powder
  • 1 pinch Salt And Pepper
  • 3-½ cups Chicken Stock (homemade If Possible)
  • ¼ cups Quinoa, Rinsed If Needed
  • 1 cup Chicken, Cooked And Chopped Or Shredded
  • 1 bunch Fresh Parsley, For Garnish

Preparation

Heat oil in a large saucepan and sauté onion, carrots, celery, bay leaf, sage and garlic powder with a fair pinch of salt and pepper, until vegetables start to soften, about 5 minutes.

Add chicken stock, bring to a boil. Add quinoa and simmer 15 minutes. Add cooked chicken and simmer 5-10 minutes more, or until vegetables are cooked. Taste for seasoning and add more salt and pepper if necessary. How much is going to depend on the salt in your broth, if any.


How to make Crockpot Chicken Quinoa Soup

  1. Mirepoix: This is a fancy name for diced onion, carrot, and celery. We start by sautéing these veggies on the stove top. This not only builds flavor, it also ensures that there are no crunchy veggies in the soup. Even after slow cooking for 5 hours, these particular veggies can remain crunchy.
  2. Measure out the seasonings: There are a lot of Italian-inspired seasonings in this soup. You can increase or decrease these spices to preference we enjoy the soup exactly how the recipe is written.
  3. Add tomato paste and seasonings: By adding these here, they enhance the flavor of the mirepoix and will disperse more evenly into the soup.
  4. Mix until fragrant: Once the tomato paste and seasonings are well integrated and smelling great, transfer the entire mixture to a slow cooker.
  5. Add uncooked chicken breast: The chicken goes in uncooked (let the slow cooker do the work!). Cut chicken breasts (or thighs) into small pieces so they will cook quickly.
  6. Toss in bay leaves and uncooked quinoa: Again, the slow cooker will cook the quinoa through. The bay leaves add a nice subtle flavor.
  7. Add in undrained fire-roasted diced tomatoes: I recommend a good brand of tomato so this soup doesn’t end up acidic. I love Muir Glen’s® fire-roasted diced tomatoes (not sponsored).
  8. Pour in good quality chicken stock: Stir everything together, cover the slow cooker, and cook on high for 3-5 hours.
  9. Once the soup is done cooking, give it a good stir and remove the chicken.
  10. Shred the chicken: Then stir it back into the soup. Season soup again to taste, add in spinach or kale if desired, and serve.


Chicken and Quinoa Tortilla Soup

Everyone’s FAVORITE chicken tortilla soup, except made healthier and heartier with added quinoa. This cozy soup is full of fiber and protein to keep you full all day long! You can also add the easiest homemade crispy BAKED tortilla strips!

So I went to a Lakers vs Pacer basketball game last night.

I didn’t watch much of the game. Instead, I focused all of my attention on the chili cheese tots, carne asada nachos, and cinnamon sugar pretzel that were in my lap.

To say that my hands were full is an understatement.

Except, I came home feeling very, very sick. It could have been the tots. Or the nachos. Or the combination of all three.

So as my punishment, I’ll be home the entire weekend, staying away from all sorts of stadium food, and loading up on this quinoa soup.

It’s cozy, it’s warm, and it keeps you full the entire day so you’re not reaching for that bag of glazed donut holes you love so much.

Except, I will load up on the tortilla strips. They’re baked, not fried, so a little bit of extra strips on top of the soup is completely warranted.


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Deliciously Healthy Chicken, Vegetable and Quinoa Soup

Think yummy chicken soup but with an Italian twist. This main course soup is hearty, loaded with veggies, chicken, beans, and super healthy quinoa instead of noodles. So make a pot this weekend and enjoy it for lunch or dinner throughout the week. It freezes great too. Each super satisfying, 2 cup serving, has just 236 calories, 2 grams of fat, 6 grams of fiber, and 2 Blue WW Freestyle SmartPoints and 6 Green .

Prep Time: 15 minutes
Cook Time: 35 minutes


Ingredients

2 teaspoons garlic, minced

2 (32 ounce) containers reduced-sodium chicken broth, I used Swanson’s

1 (14½ oz) can tomatoes, diced

1¾ cups chicken, cooked and chopped (skin removed)

1 cup canned garbanzo, kidney or cannellini beans, rinsed and drained. Save remaining beans and add to salads

½ cup white wine or ½ cup more chicken broth, if desired

1 tablespoon Italian seasonings

½ cup quinoa, see food facts and shopping tip

1 teaspoon Parmesan cheese for each serving, optional


Instructions

1. In a microwave safe bowl, add onions, zucchini, and carrots. Cook for 4 minutes on high until onions are soft.

2. In the meantime, coat a large soup pot or large pan with cooking spray. Add garlic and sauté over medium high heat for 1 minute. Pour in chicken broth, vegetables from microwave, tomatoes, chicken, beans, wine, Italian seasonings and pepper. Bring up to a boil. Cover and turn down to a simmer. Cook for 25 minutes.

3. While soup is simmering, cook the quinoa: In a small pot, add 1 cup water and quinoa. Bring to a boil, cover, turn down to a simmer and cook for 10-12 minutes until water is absorbed. Pour into a bowl and set aside.

4. After cooking the soup for 25 minutes, stir in spinach and cooked quinoa. Continue to cook, covered, for 2 minutes.

5. Before serving, sprinkle each with 1 teaspoon Parmesan cheese, if desired.

Makes 12 cups (1 main course serving, 2 cups)


Food Facts

While quinoa is usually considered to be a whole-grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. It takes less time to cook than other whole grains – just 10 to 15 minutes. And, quinoa tastes great on its own. A ½ cup raw quinoa makes about 1⅔ cups cooked.


Shopping Tips

Most supermarkets sell quinoa in the rice aisle. I bought mine at Trader Joe’s.

WW Freestyle SmartPoints2- Blue
WW SmartPoints
6- Green
WW POINTS PLUS
5


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