Healthy Chicken Stew with Quinoa
This nourishing chicken stew blends tender chicken, nutty quinoa, and a medley of Mediterranean vegetables in a savory, tomato-herb broth. It’s naturally gluten-free, high in protein, and rich in fiber. Perfect for cozy weeknight dinners or meal prep.
⏱ Time
Prep: 15 minutes
Cook: 35 minutes
Total: 50 minutes
Ingredients
Chicken & Base:
2 tbsp olive oil
1 medium onion, diced
3 garlic cloves, minced
2 medium carrots, diced
2 celery stalks, diced
1 red bell pepper, diced
500 g (1 lb) boneless skinless chicken breast or thighs, cut into chunks
1 tsp smoked paprika (or sweet paprika)
1 tsp dried oregano
1/2 tsp cumin
Salt & pepper, to taste
Liquids & Grain:
1 can (400 g / 14 oz) diced tomatoes
4 cups low-sodium chicken broth
1/2 cup quinoa (rinsed well)
Finishing Touches:
1 medium zucchini, diced (added near the end)
1 cup spinach or kale, chopped
Juice of 1/2 lemon
Fresh parsley, chopped (for garnish)
Instructions
1. Sauté aromatics
Heat olive oil in a large pot. Add onion, carrots, celery, and bell pepper. Cook 5–6 min until softened.
Stir in garlic, paprika, oregano, cumin, salt, and pepper. Cook 1 min until fragrant.
2. Cook chicken
Add chicken pieces, sear for 3–4 minutes until lightly browned.
3. Simmer stew
Add diced tomatoes, broth, and quinoa. Bring to a boil, then reduce heat. Cover and simmer 20–25 minutes, stirring occasionally, until chicken is tender and quinoa is cooked.
4. Add veggies & greens
Stir in zucchini, cook 5 more minutes. Add spinach/kale just before turning off heat.
5. Finish & serve
Add lemon juice for brightness. Taste and adjust seasoning.
Garnish with parsley. Serve warm with whole-grain bread or a side salad.
Notes & Tips
Meal prep friendly: Stays great in the fridge for 4 days. Quinoa absorbs liquid, so add a splash of broth when reheating.
Extra flavor: Add olives or capers for a briny Mediterranean kick.
Spice it up: For a mild heat, add a pinch of red chili flakes (optional).
Vegetarian version: Swap chicken for chickpeas or white beans.
❓ frequently asked questions FAQ
Q: Can I use leftover rotisserie chicken?
Yes — add shredded cooked chicken during the last 10 minutes of cooking instead of raw.
Q: Can I freeze this stew?
Yes — freezes up to 3 months. Thaw overnight and reheat with extra broth.
Q: Can I swap quinoa?
Absolutely — barley, farro, or brown rice all work, but cooking times will vary.
Nutrition information
Calories: ~360
Protein: 32 g
Fat: 12 g
Carbs: 32 g
Fiber: 6 g