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