Chicken, Kale, and Quinoa Soup

Gluten Free
Dairy Free
Health score
41%
Chicken, Kale, and Quinoa Soup
59 min.
6
343kcal

Suggestions

Ingredients

  •  bay leaves 
  • 0.5 teaspoon pepper black divided freshly ground
  • 0.8 cup carrots chopped
  • cups chicken stock see unsalted
  •  garlic cloves minced
  • cups kale chopped
  • teaspoon kosher salt divided
  • 1.5 cups onion chopped
  • 0.7 cup quinoa uncooked
  • pound chicken thighs boneless skinless cut into 3/4-inch pieces
  • slices center-cut bacon 
  • teaspoons thyme leaves 

Equipment

  • bowl
  • frying pan
  • ladle
  • sieve
  • dutch oven

Directions

  1. Cook bacon in a Dutch oven over medium heat until crisp.
  2. Remove bacon from pan, reserving drippings. Crumble bacon; set aside.
  3. Increase heat to medium-high.
  4. Add onion, carrot, and 1/4 teaspoon salt to drippings in pan; saut 5 minutes, stirring occasionally.
  5. Add garlic; saut 2 minutes.
  6. Remove mixture from pan.
  7. Coat pan with cooking spray.
  8. Add chicken to pan; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon pepper. Saut 6 minutes or until chicken is browned and done. Stir in onion mixture, chicken stock, bay leaves, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper; bring to a boil.
  9. Place quinoa in a fine sieve; place sieve in a large bowl. Cover quinoa with water. Using your hands, rub grains together for 30 seconds; rinse and drain. Repeat procedure twice.
  10. Drain well.
  11. Add quinoa to pan; cover and simmer 15 minutes.
  12. Add kale and thyme to pan; simmer, uncovered, 5 minutes or until kale is tender. Discard bay leaves. Ladle soup into bowls; sprinkle with bacon.

Nutrition Facts

Calories343kcal
Protein31.29%
Fat35.44%
Carbs33.27%

Properties

Glycemic Index
35.47
Glycemic Load
1.69
Inflammation Score
-10
Nutrition Score
26.91608688624%

Flavonoids

Apigenin
0.02mg
Luteolin
0.33mg
Isorhamnetin
6.96mg
Kaempferol
10.13mg
Myricetin
0.07mg
Quercetin
12.95mg

Nutrients percent of daily need

Calories:342.61kcal
17.13%
Fat:13.38g
20.59%
Saturated Fat:3.7g
23.13%
Carbohydrates:28.26g
9.42%
Net Carbohydrates:24.74g
9%
Sugar:6.45g
7.16%
Cholesterol:88.7mg
29.57%
Sodium:920.48mg
40.02%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:26.58g
53.15%
Vitamin A:4839.99IU
96.8%
Vitamin K:87.17µg
83.02%
Vitamin B3:9.38mg
46.89%
Selenium:27.76µg
39.66%
Vitamin B6:0.76mg
37.77%
Manganese:0.7mg
34.86%
Phosphorus:347.96mg
34.8%
Vitamin C:26.02mg
31.54%
Vitamin B2:0.51mg
29.98%
Potassium:773.84mg
22.11%
Vitamin B1:0.32mg
21.31%
Magnesium:80.96mg
20.24%
Folate:73.92µg
18.48%
Copper:0.34mg
16.94%
Zinc:2.48mg
16.55%
Iron:2.7mg
15.01%
Fiber:3.52g
14.07%
Vitamin B5:1.27mg
12.69%
Calcium:100.82mg
10.08%
Vitamin B12:0.56µg
9.29%
Vitamin E:0.99mg
6.59%
Source:My Recipes