Mediterranean Chicken, Spring Onion & Quinoa Soup
A nourishing and flavorful soup combining tender chicken, fresh spring onions, and protein-packed quinoa. Infused with Mediterranean herbs and a hint of lemon, it’s a perfect winter warmer or a light lunch option.
Time
Prep Time: 10 mins
Cook Time: 25 mins
Total Time: 35 mins
Ingredients:
2 tablespoons olive oil
1 medium onion, finely chopped
3-4 spring onions, sliced (green and white parts)
2 garlic cloves, minced
2 medium carrots, diced
2 celery stalks, diced
1 medium zucchini, diced (optional)
1 teaspoon dried oregano
1 teaspoon dried thyme
1 teaspoon smoked paprika (optional)
Salt and freshly ground black pepper, to taste
1 cup quinoa, rinsed
6 cups low-sodium chicken broth
2 medium chicken breasts or thighs, diced
Juice of 1 lemon
Fresh parsley or dill, chopped, for garnish
Instructions:
1. Prepare the base:
Heat olive oil in a large pot over medium heat. Add onion, spring onions (white parts), garlic, carrots, and celery. Sauté for 5-6 minutes until soft and aromatic.
2. Add spices:
Stir in oregano, thyme, smoked paprika, salt, and pepper. Cook for 1 minute to release flavors.
3. Cook the chicken:
Add diced chicken to the pot. Sear lightly for 2-3 minutes until slightly golden.
4. Add quinoa and broth:
Pour in the chicken broth and add rinsed quinoa. Bring to a boil, then reduce heat to low and simmer for 15 minutes, or until quinoa is cooked and chicken is tender.
5. Add remaining vegetables:
Stir in zucchini (if using) and the green parts of spring onions. Simmer for an additional 5 minutes until vegetables are tender.
6. Finish with lemon:
Remove from heat, stir in fresh lemon juice for brightness. Adjust salt and pepper to taste.
7. Serve:
Ladle into bowls, garnish with chopped parsley or dill, and drizzle a little extra olive oil if desired. Serve warm.
Tips & Variations:
Vegetarian version: Replace chicken with chickpeas or white beans.
Extra flavor: Add a bay leaf while simmering and remove before serving.
Make it creamy: Stir in 2 tablespoons Greek yogurt per serving before serving.
Meal prep: Keeps well in the fridge for 3 days or can be frozen for up to 1 month.
Nutritional Information
Calories: 280 kcal
Protein: 25g
Carbohydrates: 28g
Fat: 8g
Fiber: 4g