High Protein Canja
Elevate your comfort food game with this High Protein Canja, a nutritious twist on the classic Portuguese chicken soup. Packed with protein-rich ingredients like tender chicken breast, quinoa, and hearty chickpeas, this recipe is both satisfying and wholesome. Fresh vegetables, garlic, and a touch of olive oil infuse the broth with layers of flavor, while a hint of lemon adds a refreshing brightness. Ready in just over an hour, this one-pot wonder is perfect for meal prep or feeding a crowd with ease. Ideal for fitness enthusiasts or anyone seeking a balanced dinner option, this protein-packed soup guarantees nourishment without sacrificing taste.
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Recipe Information
Ingredients
- 2 pieces boneless, skinless chicken breast
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 3 cloves garlic cloves, minced
- 2 medium carrots, diced
- 2 stalks celery stalks, diced
- 6 cups chicken broth
- 2 cups water
- 0.5 cup quinoa, rinsed
- 1 can canned chickpeas, drained and rinsed
- 1 bay leaf
- 0.25 cup fresh parsley, chopped
- 1 teaspoon salt
- 0.5 teaspoon black pepper
- 1 lemon, cut into wedges
Instructions
Heat the olive oil in a large pot over medium-high heat.
Add the chopped onion and cook until translucent, about 4-5 minutes.
Stir in the minced garlic, diced carrots, and diced celery. Cook for an additional 3 minutes, stirring occasionally.
Place the chicken breasts in the pot and pour in the chicken broth and water. Bring to a boil.
Reduce the heat to low, cover, and let simmer for 15 minutes.
Remove the chicken breasts from the pot and set aside to cool slightly.
Add the rinsed quinoa, drained chickpeas, and bay leaf to the pot. Stir well.
Continue to simmer the soup for another 15 minutes or until the quinoa is cooked.
Shred the chicken breasts using two forks and return the shredded chicken to the pot.
Season the soup with salt and black pepper to taste.
Remove the bay leaf and stir in the fresh chopped parsley.
Serve the canja hot with a wedge of lemon on the side for squeezing over the top.
Nutrition Facts
Calories |
1702 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 52.1 g | 67% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 296 mg | 99% | |
| Sodium | 7425 mg | 323% | |
| Total Carbohydrate | 145.9 g | 53% | |
| Dietary Fiber | 35.1 g | 125% | |
| Total Sugars | 31.5 g | ||
| Protein | 164.1 g | 328% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 608 mg | 47% | |
| Iron | 22.0 mg | 122% | |
| Potassium | 4549 mg | 97% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
