Chicken and pumpkin soup with quinoa

ChickenSoup300-300x184When a warm and comforting soup is all that’s needed, Anneka Manning’s recipe from The Low GI Family Cookbook is the perfect meal in a bowl. Gluten-free, quick cooking quinoa is an excellent source of low GI carbs, fibre and complete protein, as well as being rich in B vitamins and minerals. Serves 6




1 small brown onion, finely chopped
1 leek (pale section only), cleaned, halved lengthwise, thinly sliced
2 medium carrots, scrubbed, diced
1 celery stick, diced
2 garlic cloves, crushed
2 tsp ground cumin
2½ cups water
4 cups salt-reduced chicken stock
500g/1lb 2oz chicken breast or tenderloin fillets, trimmed
¾ cup quinoa, rinsed
400g/14oz pumpkin, peeled, deseeded, cut into 1cm (½in) pieces
freshly ground black pepper, to taste
2–3 tbsp chopped flat-leaf (Italian) parsley


Combine the onion, leek, carrots, celery, garlic, cumin and 1/2 cup water in a medium saucepan. Cover and cook over medium heat, stirring occasionally, for 10 minutes or until the onion is tender.

Add the remaining 2 cups water, the chicken stock and the chicken. Bring to a simmer over medium heat. Reduce heat to low and cook, very gently, for a further 2–5 minutes or until the chicken is just tender. Remove the chicken from the soup with a slotted spoon and set aside.

Add the quinoa to the soup. Bring back to a simmer over high heat then reduce heat to medium and simmer for 10 minutes. Add the pumpkin and simmer for a further 5 minutes or until the pumpkin and quinoa are tender.

Meanwhile, use 2 forks or your fingers to shred the chicken. Add the chicken to the soup and heat through. Taste, season with pepper and serve immediately sprinkled with the parsley.

Per serving
Energy: 1060kJ/250cals; Protein 27g; Fat 6.5g (includes 1.8g saturated fat); Available carbohydrate 21g; Fibre 4g

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