Quinoa (pronounced keen-wa) is a small, round, quick-cooking grain that's an excellent source of low GI carbs, fibre and complete protein, as well as being rich in B vitamins and minerals.

Health food stores, organic shops and larger supermarkets are where you'll find it. Introduce it to your family in tasty recipes like this chicken soup.

Ingredients

• 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 (625ml/22fl oz) water
• 4 cups (1 litre/13/4 pints) salt-reduced chicken stock
• 500g (1lb 2oz) chicken breast or tenderloin fillets, trimmed
• 3/4 cup (150g/51/4oz) quinoa, rinsed
• 400g (14oz) pumpkin, peeled, deseeded, cut into 1cm (1/2in) pieces
• freshly ground black pepper, 
• 2 tbsp chopped flat-leaf (Italian) parsley
  

Method

Combine the onion, leek, carrots, celery, garlic, cumin and 1/2 cup (125ml/4fl oz) 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 2 cups (500ml/17fl oz) 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 2 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.

Cook's tip: Quinoa is cooked when the grain appears translucent and the ‘germ ring' is visible.

• Serves 6 
• Preparation time: 15 minutes
• Cooking time: 30–35 minutes
• Gluten-free
• Carbohydrate 25g per serve

Extract from the Low GI Family Cook Book, published by Hachette. RRP $35

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