Jan 8
2014

Light Chicken, Quinoa & Vegetable Soup Recipe

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Fuel your body and warm it right down to your toes with this healthy soup recipe, chockfull of chicken, quinoa and vegetables.
Light Chicken, Quinoa & Vegetable Soup Recipe | cookincanuck.com #soup #healthy #chicken

As many of you are freezing off your behinds in these crazy temperatures, I thought it was time for some soup. And since many of your have expressed that you’re joining me on my Run Like a Girl Challenge (woohoo!), I knew it needed to be something that was not only warming and satisfying, but would also fuel you with whole grains and lean protein.

For those of you who accepted the challenge when I laid down the gauntlet, we’ll be using the hashtag #runwithdara (thanks to Sarah of Will Run for Pasta for kicking this off) on Instagram, Pinterest, Twitter, Facebook and so on when posting about our training runs, moments of fatigue or inspiration, and races.

Run Like a Girl: Lacing Up Together {A Challenge} | cookincanuck.com #running #exercise #fitness
Whether or not you’ve run a single step since high school gym class, come join us for the challenge.

Now, back to the recipe. This soup follows a basic formula: sauté the chicken and vegetables, then simmer everything in broth, along with some quinoa. The peas are added in the last few minutes so that they don’t become overcooked and start to shrivel.

You’ll likely have leftovers. If you don’t feel like slurping up the rest for lunch the next day, the soup freezes well.

The recipe:

Heat 1 teaspoon olive oil in a large saucepan set over medium-high heat. Add the chicken breast meat, salt and pepper, and cook, stirring frequently, until the chicken has just turned white on the outside. Remove the chicken from the pan and set aside.

Light Chicken, Quinoa & Vegetable Soup Recipe | cookincanuck.com #soup #healthy #chicken

Reduce heat to medium and add 1 1/2 teaspoons olive oil to the pan. Add chopped shallot, carrots, celery, and dried thyme. Cook, stirring frequently, until the vegetables are just tender, 7 to 8 minutes.

Light Chicken, Quinoa & Vegetable Soup Recipe | cookincanuck.com #soup #healthy #chicken

Stir in quinoa, chicken broth and chicken. Bring to a boil, reduce heat to medium-low, cover and let simmer until quinoa is translucent, about 15 minutes.

Light Chicken, Quinoa & Vegetable Soup Recipe | cookincanuck.com #soup #healthy #chicken

Add frozen peas and heat for additional 5 minutes. Taste and season with additional ground pepper, if desired. Stir in chopped parsley and serve.

Other healthy soup recipes:

Healthy Soup Recipes | cookincanuck.com #recipe #soup #healthy

Cookin’ Canuck’s Fisherman’s Soup with Tilapia, Shrimp, Tomatoes & Capers
Cookin’ Canuck’s Hearty Chicken Sausage, Roasted Pepper & Whole Wheat Orzo Soup
Sprouted Kitchen’s Black Bean & Butternut Soup
My New Roots’ Cashew Corn Chowder with Cilantro Cream
Green Kitchen Stories’ Sweet Potato, Carrot & Red Lentil Soup

Light Chicken, Quinoa & Vegetable Soup Recipe

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Yield: Serves 8

Serving Size: 1 1/4 cups

Calories per serving: 212 cal

Fat per serving: Total Fat 3.6g / Saturated Fat 0.2g

Light Chicken, Quinoa & Vegetable Soup Recipe

From the kitchen of Cookin Canuck. www.cookincanuck.com

Ingredients

  • 2 1/2 tsp olive oil, divided
  • 3 boneless, skinless chicken breasts, cut into 3/4-inch cubes
  • 1/2 tsp kosher salt
  • 1/2 tsp freshly ground black pepper
  • 1 1/2 large shallots, minced
  • 1 1/2 cups diced carrots
  • 1 cup diced celery
  • 1 tsp dried thyme
  • 1 cup cup quinoa
  • 5 1/4 cups 99% fat-free chicken broth
  • 1 cup frozen green peas
  • 1/3 cup chopped flat-leaf parsley
  • Freshly ground black pepper, to taste

Instructions

  1. Heat 1 teaspoon olive oil in a large saucepan set over medium-high heat. Add the chicken breast meat, salt and pepper, and cook, stirring frequently, until the chicken has just turned white on the outside. Remove the chicken from the pan and set aside.
  2. Reduce heat to medium and add 1 1/2 teaspoons olive oil to the pan. Add chopped shallot, carrots, celery, and dried thyme. Cook, stirring frequently, until the vegetables are just tender, 7 to 8 minutes.
  3. Stir in quinoa, chicken broth and chicken. Bring to a boil, reduce heat to medium-low, cover and let simmer until quinoa is translucent, about 15 minutes.
  4. Add frozen peas and heat for additional 5 minutes. Taste and season with additional ground pepper, if desired. Stir in chopped parsley and serve.

Notes

Calories 212.1 / Total Fat 3.6g / Saturated Fat 0.2g / Choelsterol 44.5mg / Sodium 914.7mg / Total Carbohydrates 21.4g / Fiber 3.3g / Sugars 2.2g / Protein 22.4g / WW (Old Points) 4 / WW (Points+) 5

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{ 10 comments… read them below or add one }

1 Kim (Feed Me, Seymour) January 8, 2014 at 5:50 am

I’m not a runner. In fact, I kind of hate it. But my daughter loves it and is dying to do a 5K so I think I’m going to give it a whirl, for her. We’ll need this soup to fuel us! I love the addition of quinoa, so yummy and healthy!

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2 Taylor @ FoodFaithFitness January 8, 2014 at 6:30 am

I love quinoa, but have yet to put it in a soup! This looks like the perfect, easy way to give ‘er a try! Plus, since it’s only me and my hubs, we tend to have a lot of leftovers…love love love x 10 that this soup freezes well!

Pinned! :)

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3 Liz January 8, 2014 at 10:03 am

Nice soup – thank you Dara. Have a wonderful day!

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4 LuAnn January 8, 2014 at 10:30 am

Sounds delish! I’m actually having quinoa now with a little crushed red pepper, Mrs. Dash, and a tsp. of shredded reduced fat sharp xheddar cheese.

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5 Kelli @ The Corner Kitchen January 8, 2014 at 11:26 am

Great soup Dara! I love the quinoa addition!!

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6 Laura (Tutti Dolci) January 8, 2014 at 10:46 pm

I love comforting soups and this looks like the perfect fuel for my runs!

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7 Donna January 9, 2014 at 11:23 am

It warms me up just looking at this soup!

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8 Jeanette | Jeanette's Healthy Living January 9, 2014 at 7:46 pm

I’ve been craving lots of soup lately with the cold temps. This is definitely one that I’d love – packed with protein and healthy!

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9 christian quotes January 10, 2014 at 4:59 am

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10 NURUNNAHAR amily January 13, 2014 at 9:50 am

Your post look yummy & delicious, I must try it. Thank you.Recipes.

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