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Deliciously Healthy Chicken, Vegetable and Quinoa Soup

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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, 6 grams of fiber and 6 Weight Watchers SmartPoints.

Prep Time: 15 minutes
Cook Time: 35 minutes


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


1. In a microwave safe bowl, add onions, zucchini, and carrots. Cook for 4 minutes on high until onions are soft.

2. 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.

3. 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.

4. After cooking the soup for 25 minutes, stir in spinach and cooked quinoa. Continue to cook, covered, for 2 minutes.

5. 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 Tip
Most supermarkets sell quinoa in the rice aisle. I bought mine at Trader Joe's.

Weight Watchers SmartPoints 6
Weight Watchers 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

1. The nutrition facts were calculated on Spark
2. The Weight Watchers SmartPoints and Points Plus were calculated on

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