Heart Healthy Recipe - Chicken Quinoa Soup

Not only is this soup delicious and filling, it also contains heart healthy ingredients like kale, carrots, and quinoa. Quinoa is one of the most protein-rich foods we can eat and helps to prevent heart disease by reducing high blood pressure and cholesterol.


  • 1 cup uncooked quinoa 
  • Olive oil spray
  • 1 lb. boneless, skinless chicken breasts, cut into cubes
  • 1 small yellow onion, diced
  • 1 cup diced carrots
  • 4 cups roughly chopped kale
  • 32 oz. unsalted chicken stock or broth
  • 2 cups water
  • 1/2 tsp. sea salt
  • 1/2 tsp. freshly ground black pepper
  • 1 tbsp. minced fresh parsley
  • 1 tbsp. minced fresh thyme
  • 1 tbsp. lemon zest
  • 1 tbsp. lemon juice


  1. Cook 1 cup quinoa as directed on the package instructions. Set aside. 
  2. Spritz a large pot with olive oil spray. Heat on medium-high for two minutes. Then add cubed chicken breasts and sauté until cooked, about five minutes. 
  3. Add onions and carrots and sauté for five to eight more minutes, until cooked and softened, stirring frequently. 
  4. Continue stirring and add kale. Sauté for two more minutes or until wilted. 
  5. Add quinoa, chicken stock and water, then season with salt, pepper, fresh herbs, lemon zest and lemon juice. 
  6. Cook until everything is piping hot, about five to 10 more minutes.

Per Serving

Serves five; each serving size is 1 cup. Each serving provides: 260 calories, 5 g fat, 1 g saturated fat, 0 g trans fat, 70 mg cholesterol, 400 mg sodium, 26 g carbohydrates, 5 g fiber, 4 g sugar, 28 g protein.


Be sure to check out our other healthy recipes at www.CRH.org/recipe

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