Nourishing Quinoa Bowl

• ▢ 2 tablespoons olive oil
• ▢ 1/2 cup finely diced yellow onion
• ▢ 1/2 cup thinly sliced carrots
• ▢ 1/2 cup sliced celery
• ▢ 2 teaspoons minced garlic
• ▢ 1 (6-ounce) can tomato paste
• ▢ 1 (14.5-ounce) can fire-roasted crushed tomatoes or diced tomatoes
• ▢ 1 (16-ounce) pound boneless, skinless chicken thighs or breasts, see note 1
• ▢ 1 (15.5-ounce) can pinto beans drained and rinsed
• ▢ 1-1/2 cups frozen corn or 1 can
• ▢ 3/4 cup tri-colored quinoa or plain
• ▢ 1 large orange
• ▢ 5 cups chicken stock or broth, I like Swanson’s
• ▢ 2 bay leaves

• ▢ 2 teaspoons cajun seasoning see note 2
• ▢ 1 teaspoon chicken bouillon powder
• ▢ 1 teaspoon dried oregano
• ▢ 1/2 teaspoon ground cumin
• ▢ 1/2 teaspoon paprika
• ▢ Salt and pepper
• ▢ Toppings as desired see note 3

• Optionally Sauté Veggies for Enhanced Flavor (highly recommended! — see note 4): In the base of a slow cooker with a sauté function, an Instant Pot insert, or a separate large sauté pan, heat the olive oil over medium-high heat. Once the oil shimmers, add the finely diced yellow onion, thinly sliced carrots, and sliced celery. Sauté these aromatics, stirring frequently, until they become tender and slightly golden, which usually takes about 5–7 minutes. This step is crucial for developing deep, complex flavors. Next, stir in the minced garlic, rich tomato paste, and all the seasonings (Cajun seasoning, chicken bouillon powder, dried oregano, ground cumin, paprika). Continue to sauté, stirring frequently, until the mixture is very fragrant and the tomato paste begins to darken, indicating concentrated flavor, about 5 more minutes. Season to taste with salt and pepper (I typically add 1 teaspoon salt and 1/2 teaspoon pepper at this stage). Finally, pour in the fire-roasted crushed tomatoes and stir, making sure to scrape the bottom of the pot to release any flavorful browned bits. This is especially important when using an Instant Pot to prevent a “burn” warning.
• Meanwhile, prepare your chicken. Trim any excess fat from the boneless, skinless chicken thighs or breasts. If you are using chicken breasts, cut each breast into 3 large, even pieces to ensure they cook thoroughly and remain moist.
• Slow Cooker Method: If you performed the sauté step in a separate pan, carefully scrape every flavorful bit of the contents into your slow cooker. Add the trimmed chicken pieces, the drained and rinsed pinto beans, undrained frozen or canned corn, the uncooked (but thoroughly rinsed—see note 5) quinoa, 1/2 cup of fresh orange juice, and the bay leaves. Pour the chicken stock over all the ingredients, ensuring everything is well submerged, and mix gently. Cover the slow cooker with its lid and cook on the HIGH setting for 3–5 hours, or until the chicken is incredibly tender and shreds effortlessly with a fork, and the quinoa has fully “popped” and is cooked through. (My slow cooker typically finishes closer to the 3-hour mark). For optimal texture and to prevent the quinoa from becoming overly mushy, cooking on high is recommended; the longer cooking time on low can sometimes lead to excessive liquid absorption by the quinoa (see note 6).
• Instant Pot Method: After completing the sauté function, turn it off. Add the trimmed chicken, drained and rinsed pinto beans, undrained corn, uncooked (but thoroughly rinsed—see note 5) quinoa, 1/2 cup of fresh orange juice, and the bay leaves directly into the Instant Pot insert. Pour the chicken stock over all ingredients and give them a good stir to ensure even distribution. Secure the Instant Pot lid, ensuring it is properly locked, and set the steam release valve to the “sealed” position. Cook on the “Manual” or “Pressure Cook” setting (High Pressure) for 10 minutes. Once the cooking cycle is complete, allow the pressure to naturally release for 7 minutes. After 7 minutes, carefully turn the steam release valve to the “venting” or “release” position to manually release any remaining pressure until the float valve drops.
• Once the chicken is cooked, carefully remove it from the slow cooker or Instant Pot. Using two forks, shred the chicken into succulent pieces and then return the shredded chicken to the pot, stirring it back into the soup. Before serving, remember to remove and discard the bay leaves. Give the soup a final taste and adjust the seasoning with additional salt and pepper if needed – the flavors should be vibrant and well-balanced!
• Ladle the rich, fragrant Quinoa Soup into individual bowls. Serve hot and encourage everyone to customize their bowl with their favorite toppings, such as freshly shredded sharp Cheddar cheese, a dollop of cool sour cream (low-fat works well), a sprinkle of fresh cilantro (or parsley), or a refreshing squeeze of fresh lime juice. Enjoy this wonderfully comforting and healthy meal!

Note 2: Adjusting Cajun Seasoning: The intensity of Cajun seasoning can vary significantly between brands. I typically use McCormick Cajun seasoning, which tends to be on the milder side. If you’re using a spicier brand or prefer less heat, adjust the amount accordingly. Also, be mindful that many Cajun seasoning blends contain salt, so you might need to reduce the amount of added salt in the recipe. Always taste as you go!

Note 3: Optional Toppings to Elevate Your Bowl: While delicious on its own, a variety of toppings can take this soup to the next level. Consider adding freshly grated sharp Cheddar cheese for creamy richness, a dollop of low-fat sour cream or Greek yogurt for a cool tang, a sprinkle of fresh cilantro for herbaceous brightness, or fresh lime wedges (or a squeeze of lime juice) for a zesty finish. Sliced avocado, green onions, or even a few crushed tortilla chips can also add wonderful texture and flavor.

Note 4: The Power of Sautéing Veggies: Don’t skip the optional sauté step! This quick sauté of the mirepoix (onion, carrot, celery) and tomato paste before simmering is a game-changer. It deeply caramelizes the vegetables, building an incredible foundation of flavor and depth that transforms the soup from good to truly exceptional. It also ensures the vegetables are perfectly tender by the time the chicken and quinoa are cooked. If you absolutely must skip this step for time, make sure to dice your carrots, onion, and celery very finely, and you might want to increase the overall seasoning slightly to compensate for the reduced flavor development. Simply add all the ingredients directly to your slow cooker or Instant Pot if omitting this step.

Note 5: Rinsing Quinoa is Key: Quinoa naturally has a bitter, soap-like coating called saponin. It’s crucial to rinse it thoroughly before adding it to your soup. Many brands offer pre-rinsed quinoa, so always check the package instructions. If not pre-rinsed, place the quinoa in a fine-mesh sieve and rinse it under cold running water for several minutes until the water runs completely clear. This simple step ensures a clean, pleasant taste in your final dish.

Note 6: Quinoa’s Liquid Absorption: Be aware that quinoa is a thirsty grain! It will continue to absorb liquid as long as it’s present. When cooking this soup, particularly on a low setting in a slow cooker or for extended periods in an Instant Pot, the quinoa may absorb more liquid, potentially resulting in a thicker consistency that’s more akin to a stew than a traditional soup. Don’t worry, it’s still incredibly delicious! If you prefer a thinner soup, simply stir in an extra splash of chicken stock or broth into individual bowls just before serving.

Nutrition Note: Please remember that the provided nutrition information is an approximation. Calorie counts and other nutritional values will vary depending on the specific brands of ingredients you use and any optional toppings you choose to add to your soup. The current calculations are for the soup without any additional toppings.

Storage Tips: This Quinoa Soup makes wonderful leftovers! Allow the soup to cool completely before transferring it to an airtight container. It will keep well in the refrigerator for 3–4 days. To reheat, simply warm it gently on the stovetop over medium heat or in the microwave. If the soup has thickened significantly (which it might, as quinoa continues to absorb liquid), add a splash of extra chicken broth or water to reach your desired consistency.

Nutrition