Think "yummy chicken soup, but with an Italian twist". This main course soup is hearty, loaded with veggies, chicken, beans, and super healthy quinoa instead of noodles. So make a pot this weekend and enjoy it for lunch or dinner throughout the week. It freezes great too. Each super satisfying, 2 cup serving, has just 236 calories, 2 grams of fat and 6 grams of fiber.
Ingredients
- 2 cups onions, chopped
- 2 cups zucchini, chopped
- 1 cup carrots, chopped
- Olive oil cooking spray
- 2 teaspoons garlic, minced
- 2 (32 ounce) containers reduced-sodium chicken broth, I used Swanson’s
- 1 (14½ oz) can tomatoes, diced
- 1¾ cups chicken, cooked and chopped (skin removed)
- 1 cup canned garbanzo, kidney or cannellini beans, rinsed and drained. Save remaining beans and add to salads
- ½ cup white wine or ½ cup more chicken broth, if desired
- 1 tablespoon Italian seasonings
- Black pepper, to taste
- ½ cup quinoa, see food facts and shopping tip
- 1 cup water
- 3 cups fresh spinach
- 1 teaspoon Parmesan cheese for each serving, optional
Instructions
- In a microwave safe bowl, add onions, zucchini, and carrots. Cook for 4 minutes on high until onions are soft.
- In the meantime, coat a large soup pot or large pan with cooking spray. Add garlic and sauté over medium high heat for 1 minute. Pour in chicken broth, vegetables from microwave, tomatoes, chicken, beans, wine, Italian seasonings and pepper. Bring up to a boil. Cover and turn down to a simmer. Cook for 25 minutes.
- While soup is simmering, cook the quinoa: In a small pot, add 1 cup water and quinoa. Bring to a boil, cover, turn down to a simmer and cook for 10-12 minutes until water is absorbed. Pour into a bowl and set aside.
- After cooking the soup for 25 minutes, stir in spinach and cooked quinoa. Continue to cook, covered, for 2 minutes.
- Before serving, sprinkle each with 1 teaspoon Parmesan cheese, if desired.
Notes
Makes 12 cups (1 main course serving, 2 cups)
Food Facts
While quinoa is usually considered to be a whole-grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. It takes less time to cook than other whole grains – just 10 to 15 minutes. And, quinoa tastes great on its own. A ½ cup raw quinoa makes about 1⅔ cups cooked.
Shopping Tips
Most supermarkets sell quinoa in the rice aisle. I bought mine at Trader Joe’s. WW Freestyle SmartPoints 2-Blue
WW SmartPoints 6-Green
WW POINTS PLUS 5
Food Facts
While quinoa is usually considered to be a whole-grain, it is actually a seed, but can be prepared like whole grains such as rice or barley. It takes less time to cook than other whole grains – just 10 to 15 minutes. And, quinoa tastes great on its own. A ½ cup raw quinoa makes about 1⅔ cups cooked.
Shopping Tips
Most supermarkets sell quinoa in the rice aisle. I bought mine at Trader Joe’s. WW Freestyle SmartPoints 2-Blue
WW SmartPoints 6-Green
WW POINTS PLUS 5
| SKINNY FACTS: for a 2 cup serving 236 calories, 2g fat, 0g sat. fat, 23mg chol, 19g protein, 29g carbs, 6g fiber, 747mg sodium, 3g sugar |
| FACTS: for Freestyle SmartPoints 91 calories, 0g sat fat, 6g protein, 1g sugar |
Skinny Facts
Serving: 2cupsCalories: 236kcalCarbohydrates: 29gProtein: 19gFat: 2gCholesterol: 23mgSodium: 747mgFiber: 6gSugar: 3gBlue Smart Points: 2Green Smart Points: 6Plus Points: 5