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Deliciously Healthy Chicken, Vegetable and Quinoa Soup
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.
Prep Time 15 minutes
Cook Time 35 minutes
Total Time 50 minutes
Servings 6
Calories 236kcal


  • 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
  • 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


  • 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.


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
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