(FID) / DF / GF / Low Amines / Med Sals / MSG Free

Chicken, Pumpkin and Quinoa Soup

Serves: 6


  • 2 leeks (pale section only), cleaned, halved lengthwise, thinly sliced
  • 2 medium carrots, scrubbed, diced
  • 1 celery stick, diced
  • 2 garlic cloves, crushed
  • 2½ cups water
  • 4 cups home made chicken stock (made from suitable ingredients)
  • 500g/1lb 2oz chicken breast or tenderloin fillets, trimmed
  • ¾ cup quinoa, rinsed
  • 400g/14oz butternut pumpkin, peeled, deseeded, cut into 1cm (½in) pieces
  • 2–3 tbsp chopped flat-leaf (Italian) parsley
  • Salt for Seasoning



Combine the leek, carrots, celery, garlic 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 salt and serve immediately sprinkled with the parsley


  • 250 Calories
  • 21g Carbohydrates
  • 6.5g Fat
  • 4g Fiber
  • 27g Protein
  • 1.8g Saturated fat


Quinoa is an excellent source of low GI carbs, fibre and complete protein, as well as being rich in B vitamins and minerals.

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