Home / Recipes / Chicken and pumpkin soup with quinoa

Chicken and pumpkin soup with quinoa

Chicken and pumpkin soup with quinoa
Dinner, Lunch

Low Gi Recipe Logo



  • 1 small brown onion, finely chopped
  • 1 leek (pale section only), cleaned, halved lengthwise, thinly sliced
  • 2 medium carrots, scrubbed, diced
  • 1 celery stick, diced
  • 2 garlic cloves, crushed
  • 2 tsp ground cumin
  • 2 1/2 cups water
  • 4 cups salt-reduced chicken stock
  • 500 g (1lb 2oz) chicken breast or tenderloin fillets, trimmed
  • 3/4 cup quinoa, rinsed
  • 400 g (14oz pumpkin, peeled, deseeded, cut into 1cm (½ in) pieces
  • freshly ground black pepper, to taste
  • 2-3 tbsp chopped flat-leaf (Italian) parsley


  • Combine the onion, leek, carrots, celery, garlic, cumin and 1/2 cup water in a medium saucepan. Cover and cook over medium heat, stirring occasionally, for 10 minutes or until the onion is tender.
  • Add the remaining two cups water, the chicken stock and the chicken. Bring to a simmer over medium heat. Reduce heat to low and cook, very gently, for a further 2–5 minutes or until the chicken is just tender. Remove the chicken from the soup with a slotted spoon and set aside.
  • Add the quinoa to the soup. Bring back to a simmer over high heat then reduce heat to medium and simmer for 10 minutes. Add the pumpkin and simmer for a further 5 minutes or until the pumpkin and quinoa are tender.
  • Meanwhile, use two forks or your fingers to shred the chicken. Add the chicken to the soup and heat through. Taste, season with pepper and serve immediately sprinkled with the parsley.


Energy per serve: 1060kJ

Nutritional information (per serve)
Calories: 250kcal | Carbohydrates: 21g | Protein: 27g | Fat: 6.5g | Saturated Fat: 1.8g | Fiber: 4g
Swap It
Swap It Tool

A low Gi diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low Gi carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!