Chicken, Quinoa, Vegetable Soup
This Heart Health Month, we invite you to make a positive impact on your heart by limiting added sodium, which may be particularly important if you have high blood pressure. Our blog is full of lower in sodium recipes, including made-from-scratch soups, which are typically a high salt offender.
This simple twist on a classic – Chicken, Quinoa, Vegetable Soup – is made from scratch and starts with low sodium base. Swap in whole grain quinoa in place of noodles and the result is a bump in fiber and protein. It never hurts to add leafy greens, so we’ve also added handfuls of kale for an extra nutrient boost. The end result is, dare we say, heart warming.
Chicken, Quinoa, Vegetable Soup
Our recipe for Chicken, Quinoa, Vegetable Soup is a simple, heart healthy -- and heart warming -- twist on a classic.
Serving size: 1 cup, Makes 8 servings
Ingredients
| 2 teaspoons canola oil |
| 3 ounces chopped celery |
| 8 ounces chopped onions |
| 6 ounces chopped carrots |
| 1 1/2 teaspoons chopped garlic |
| 2 teaspoons chopped fresh thyme |
| 1 quart chicken broth |
| 12 ounces chicken breast, cut into 3/4-inch cubes |
| 3 ounces dry quinoa |
| 2 ounces chopped kale |
| 2 teaspoons lemon juice |
| 3/4 teaspoons salt |
| 1/4 teaspoon black pepper |
Instructions
- In a soup pot, heat oil over medium heat. Add celery, onions, and carrots and sweat until translucent. Stir in garlic and thyme. Cook until fragrant.
- Add chicken broth and bring to simmer. Stir in cubed chicken and cook until chicken is cooked through.
- Stir in quinoa and kale. Cook just until quinoa is tender, about 7 minutes.
- Remove soup from heat. Stir in lemon juice, salt, and pepper and serve.
Nutrition information per serving: 130 calories, 3 g fat, 0.5 g saturated fat, 320 mg sodium, 13 g carbohydrates, 2 g sugar, 2 g fiber, 12 g protein
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