A hearty bowl of soup can be just what you need on a cold windy Irish spring day.

This chunky chicken quinoa soup recipe is extremely filling with 27 grams of protein per serving, and a mere 1.8 grams of saturated fat. The total calories per serving is only 250 while this soup remains nutrient dense with fibre, vitamins and minerals. It is quick and easy to prepare and provides 6 servings so convenient for freezing and using at a later date.


500 grams lean chicken fillets

1 small brown onion, finely chopped

1 leek, cleaned, halved and thinly sliced

2 carrots, chopped up

2 garlic cloves, crushed

1 celery stick, diced

2 teaspoons cumin

2 ½ cups water

4 – 5 cups chicken stock (2 cubes)

¾ cup quinoa, rinsed

Freshly ground black pepper

2-3 tablespoons chopped parsley


Combine the leek, onion, celery, carrots, garlic, cumin and half a cup of water in a medium saucepan. Cover and cook over medium heat, for 10 minutes, until the onion has softened.

Add the remaining 2 cups of water, the chicken stock and the chicken. Cook over a medium heat for another 10 minutes. Reduce heat down to low and cook for another 5 minutes, or until the chicken is tender. Remove the chicken with a slotted spoon and leave aside.

Add quinoa to soup. Turn up the heat for 2-3 minutes, then let it simmer over a low heat for 10 minutes.  Meanwhile shred the chicken with 2 forks and add back into the saucepan.

Heat through, taste and season with pepper as needed.

Sprinkle with parsley and serve.

Blog Post by Michael O'Brien