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