30g Protein Lemon Chicken Quinoa Soup

When the aroma of a simmering pot fills your kitchen, it’s like a warm embrace that promises comfort and nourishment. Statistics show that a wholesome meal can improve our mood and well-being, with chicken soup being a timeless favorite thanks to its rich flavor and heartwarming qualities. Imagine a bowl brimming with tender chicken, fluffy quinoa, and vibrant vegetables, all nestled in a savory chicken broth enriched with fragrant herbs. That’s exactly what you get with this Nourishing Lemon Chicken Quinoa Soup, a dish that’ll not only delight your tastebuds but also provide the body with essential nutrients.

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Why This Nourishing Lemon Chicken Quinoa Soup Never Fails

This recipe shines brighter than a summer sun because it’s the ultimate in comfort food while being packed with nutrition. It’s brimming with protein and fiber, making it a filling meal that caters to everyone from busy families to health-conscious folks. Plus, this soup is versatile—perfect for chilly evenings, a quick lunch, or meal prep for the week ahead. With minimal effort and maximal flavor, it’s no wonder this soup never fails to impress.

The Essentials

To whip up this delightful soup, gather these ingredients:

• 2 tablespoons olive oil, divided
• 1 pound boneless, skinless chicken breast, cut into 1-inch chunks
• 2 cloves garlic, minced
• 1 yellow onion, chopped
• 3 carrots, peeled and chopped
• 3 stalks celery, chopped
• 1/2 teaspoon dried thyme
• 4 cups low-sodium chicken stock
• 1 cup mountain spring water
• 2 bay leaves
• 1/2 cup uncooked quinoa, rinsed and drained
• Juice of 1 lemon
• 2 tablespoons flat leaf parsley, chopped

Let’s Cook

1. Heat 1 tablespoon olive oil in a large Dutch oven over medium-low heat.
2. Add chicken to the pot and cook for about 2-3 minutes on each side until golden and cooked through. Remove from the pot and set aside.
3. Add the remaining oil to the pot.
4. Add the garlic, onion, carrots, and celery. Cook for about 3-4 minutes or until barely tender.
5. Add the thyme and cook for another minute.
6. Pour in the chicken stock, water, and bay leaves. Bring to a boil.
7. Add the chicken and quinoa. Reduce heat to low, place the lid on the pot, and simmer for about 20 minutes or until the quinoa is cooked and tender.
8. Stir in lemon juice and parsley. Season with salt and pepper to taste.

Pro Tip: Always taste before serving to adjust seasoning according to your preference.

Nutrition Breakdown

This nourishing soup is not only delicious but also packs a punch nutritionally. Each serving contains approximately 350 calories, 30 grams of protein, 40 grams of carbohydrates, 10 grams of fat, and 5 grams of fiber. It’s a beautiful balance of nutrition to keep you feeling satisfied and energized. Each bite is a boost for your mood, with the added benefits of lean protein, vegetables, and whole grains.

Perfect Pairings

Serving this delectable soup is as easy as pie. Ladle it into hearty bowls and consider pairing it with crusty whole-grain bread or a fresh, leafy green salad for a complete meal. It’s a perfect dish for autumn cozy evenings or a light spring lunch with friends. You could even add a sprinkle of cheese on top for an extra touch of richness.

How to Store It Right

To ensure your soup stays fresh, store it in an airtight container in the fridge for up to four days. You can also freeze it for up to three months. When ready to enjoy, reheat on the stove over low heat, adding a splash of water or stock if it thickens. Always label your containers with the date to keep track of freshness.

Expert Tips

• Texture Tip: For added texture, consider blending a portion of the soup before serving. This will result in a creamy base with delicious chunks.
• Flavor Tip: Enhance flavor by adding a splash of soy sauce or a pinch of smoked paprika for depth.
• Timing Tip: If making in advance, add the quinoa closer to serving time to prevent it from getting mushy.
• Presentation Tip: Garnish with extra parsley and a lemon wedge for a fresh pop of color and flavor.
• Ingredient Flexibility: Swap chicken for turkey or tofu to accommodate different dietary preferences.

Flavor Experiments

Feeling adventurous? Here are some creative twists to elevate your soup experience:

• Seasonal Twist: For a winter warmth, add roasted butternut squash to introduce a sweet, hearty element.
• Gourmet Variation: Incorporate a touch of saffron and fresh dill for a Mediterranean flair that transforms your soup into a restaurant-worthy dish.
• Playful Idea: Toss in some vibrant green peas and a dash of coconut milk for a playful tropical twist that brightens up any dreary day.

Learn from My Mistakes

Even seasoned cooks have their off days. Here are some common soup blunders and how to fix them:

• Mistake: Overcooked chicken resulting in rubbery texture.
• Fix: Always monitor the chicken closely and remove it as soon as it’s cooked.
• Mistake: Soup too salty.
• Fix: Add more water or additional vegetables to dilute the saltiness.
• Mistake: Quinoa ending up mushy.
• Fix: Rinse quinoa well before cooking, and cook it separately if you want to maintain a firmer texture.
• Mistake: Insufficient seasoning.
• Fix: Taste as you go, adding salt gradually for better flavor balance.

What to Do with Leftovers

Got leftovers? Here are a few fun ideas to repurpose your nourishing soup:

1. Quinoa Salad: Let the leftover soup cool, then use it as a base for a hearty quinoa salad by mixing in fresh veggies and a zesty vinaigrette.
2. Stuffed Peppers: Fill bell peppers with leftover soup and cheese, then bake until the peppers are tender for a delicious stuffed meal.
3. Savory Sauce: Blend the soup into a sauce for drizzling over roasted chicken or fish for an easy weeknight dinner upgrade.

Quick Questions

Can I use other grains instead of quinoa?

Absolutely! Barley, rice, or farro can easily replace quinoa for a different texture or flavor profile.

How can I make this soup vegetarian?

Simply replace the chicken with chickpeas or lentils and swap the chicken stock for vegetable stock for a flavorful vegetarian option.

Can I make this soup in a slow cooker?

Yes! Sauté the chicken and veggies first, then transfer everything into your slow cooker and let it cook on low for 6-8 hours.

How do I prevent the quinoa from becoming mushy?

Rinse the quinoa thoroughly before cooking, and you can cook it separately and add it to the soup closer to the end.