Friday, March 30, 2012

Lemon Chicken Soup with Quinoa

I have taken to making big batches of healthy soup and freezing individual portions lately. It makes a quick and easy lunch. Just take a container out of the freezer and pop it in the microwave to thaw. Everything is already made and portioned, and I get a wide range of nutrients from all of the different veggies and proteins. Soup is also filling with all of the liquid. It kinda tricks your stomach into thinking it's eaten more than it really has.

So far my two favorite soups to make are my Herbed Vegetable Quinoa Soup and Lemon Chicken Soup. I made the Lemon Chicken Soup when I was first on my elimination diet. I decided to give the Lemon Chicken Soup recipe a makeover.

Lemon juice it the key to this recipe. It really makes it different from other soups. I think it adds brightness and freshness. It also goes well with the addition of a low-FODMAP spice: cumin. I subbed quinoa for the rice to add more fiber and protein. You can add more quinoa if you like, but I've reduced the amount of carbs I'm eating, so I think 1/2 cup is good compromise. I hope you enjoy this soup! It's very good for lunch on a cool spring day.

Lemon Chicken Soup with Quinoa
Low-FODMAP, Gluten-Free
makes 6 large bowls of soup

1 tablespoon olive oil
2 cups sliced carrots
1 rib celery, sliced
1 lb chopped boneless skinless chicken breast (raw or cooked)
1/2 cup quinoa, rinsed
6 tablespoons lemon juice (about 3 lemons)
2 teaspoons ground cumin
1/2 teaspoon ground black pepper
4 cups chopped fresh baby spinach
cup sliced scallions, green parts only


  1. In a large pot over medium heat, cook the carrots and celery in the olive oil for about 7 minutes. Add chicken broth, chicken, quinoa, lemon juice, cumin and pepper. Bring to a boil, then reduce heat and simmer until quinoa is tender, 20 minutes.
  2. Add spinach and scallions and cook until spinach is wilted.

*Updated 10/25/12 and 05/02/16


  1. Do you know if substituting rice for quinoa would work just as well in this recipe? I don't do well with quinoa.