This hearty Chicken, Quinoa, and Leek Soup is not only comforting and delicious but also provides incredible benefits for metabolic health. Whether you’re looking to balance your blood sugar, boost gut health, or support your family with a nourishing meal, this recipe has it all.

One of my daughter’s favorite soups, it is often requested during the fall and winter months for its immune-boosting properties and wholesome ingredients. With the added benefits of protein-rich bone broth, quinoa, and nutrient-dense leeks, this soup is a perfect addition to any meal plan that focuses on maintaining balanced blood sugar and supporting overall well-being.

Leeks, often an underdog in the vegetable world, are the true star of this recipe. While they might seem like a humble ingredient, their impressive nutrient profile and powerful health benefits make them an essential part of this soup—and your nutritional toolkit.

In this recipe, we’ll dive into how each ingredient works to support your metabolic health, stabilize blood sugar, and promote a healthy gut—all while offering a comforting meal your whole family will love.

Recipe: Chicken, Quinoa, and Leek Soup

Ingredients:

• 4 - 4.5 lb. organic whole chicken

• 1 cup organic tri-color quinoa

• 1 1/3 cup filtered water (to cook the quinoa)

• Broth from pressure cooked chicken

• 4 tbsp organic extra virgin olive oil

• 3 stalks organic celery, chopped

• 3 organic carrots, peeled and chopped

• 2 organic leeks (white and light green parts only), chopped

• 2 organic garlic cloves, minced

• 4 cups filtered water

• 2 (16.9 oz) boxes organic chicken bone broth (I used Kettle & Fire)

• 2 organic lemons, juiced

• 2 organic bay leaves

• Salt & pepper

Instructions:

Cook the Chicken: Cook the whole chicken in a pressure cooker for 20 minutes. Add at least 1 cup of water to the pressure cooker with the chicken to create a flavorful broth. After cooking, set the chicken aside to cool and reserve the liquid for the soup. Once the chicken has cooled pull the meat off the bones and set aside to add to the soup.
Cook the Quinoa: Rinse the quinoa thoroughly. Cook 1 cup of quinoa in 1 1/3 cups water over medium heat for about 8 minutes. Once cooked, cover and set aside.
Prep and Sautee Vegetables: Chop carrots, celery, and leeks. Mince garlic. In a large Dutch oven, add the olive oil over medium heat. Sauté the carrots, celery, and leeks for 5-7 minutes, then add garlic and cook for an additional minute.
Simmer the Soup: Add the bone broth, the liquid from the pressure cooker, 4 cups of filtered water, juiced lemons, the cooked quinoa, and the cooked chicken (pulled off the bones). Stir to combine and bring the soup to a simmer. Once simmering, reduce the heat to low and cook uncovered for 20 minutes. Discard the bay leaves and season with salt and pepper to taste.

Recipe Notes

Alternative Cooking Methods:
If you don’t have a pressure cooker, you can roast the whole chicken in the oven or use a pre-cooked rotisserie chicken for convenience.
Elevate the Flavor:
To take this flavor profile to the next level, top your bowl with freshly grated pecorino cheese before serving.
Adjust the Consistency:
If you prefer a thinner soup, feel free to add more water or bone broth until you reach your desired consistency.
Meal Planning:
This recipe makes enough for 3 days of lunch for a family of 3 (2 adults and 1 child).

Leeks: The Underdog with Major Health Benefits

Leeks are often overlooked in favor of other vegetables like onions or garlic, but they are truly a powerhouse when it comes to supporting metabolic health.

Here’s why leeks deserve to be the star of this Chicken, Quinoa, and Leek Soup:

Blood Sugar Regulation with Inulin:
Leeks are a rich source of inulin, a type of soluble fiber that plays a key role in regulating blood sugar. Inulin slows the absorption of glucose in the gut, preventing blood sugar spikes after meals and helping to stabilize blood glucose levels. By adding leeks to this soup, you’re promoting steady energy throughout the day and helping your body avoid the energy crashes that can result from blood sugar imbalances.
Gut Health and Digestive Support:
Beyond blood sugar control, leeks are also an excellent food for gut health. Inulin acts as a prebiotic, meaning it feeds beneficial gut bacteria, encouraging a balanced microbiome. A healthy gut is crucial for efficient nutrient absorption, immune function, and even mental well-being. By supporting your gut, leeks also contribute to better digestion and help reduce inflammation in the body, which plays a major role in overall metabolic health.
Rich in Nutrients for Overall Wellness:
Leeks are loaded with vitamins and minerals that support various aspects of health, making them a nutritional gem. They are an excellent source of:

Vitamin A: Essential for healthy vision and immune function
Vitamin K: Important for bone health and blood clotting
Vitamin C: Vital for immune health and collagen production
B Vitamins: Key to energy production and maintaining healthy nerve function
Iron: Important for oxygen transport and energy production
Manganese: Supports bone health and metabolic function

Incorporating leeks into your diet is a simple yet powerful way to enhance your nutrient intake while supporting your body’s metabolic processes.

Why This Soup Supports Metabolic Health

If you're looking to optimize your metabolic health, balancing your blood sugar is one of the most important aspects to focus on. This Chicken, Quinoa, and Leek Soup is packed with blood sugar-stabilizing nutrients that will:

Keep your energy levels consistent
Prevent sugar crashes
Reduce cravings throughout the day

Let’s take a closer look at the other ingredients and how they support your metabolism:

Bone Broth: Protein, Collagen, and Gut Healing:
Bone broth is the foundation of this soup, adding an extra layer of nutrition and support for your metabolism. It’s packed with protein (about 10g per cup) and contains collagen and gelatin, which help to:

Support healthy joints and bones
Reduce inflammation throughout the body
Heal and strengthen your gut for better digestion and nutrient absorption

Gut health is deeply connected to metabolic health, and supporting it through nutrient-dense broths can help maintain a balanced microbiome, which plays a key role in regulating blood sugar levels.

2. Chicken: Lean Protein to Fuel Your Metabolism:

Chicken is a fantastic source of lean protein, essential for building and repairing tissues. Protein also helps stabilize blood sugar by slowing glucose absorption into the bloodstream. This leads to steady energy throughout the day and can prevent afternoon crashes. Lean proteins like chicken also help to preserve muscle mass, which is important for maintaining a healthy metabolism, especially as we age.

3. Quinoa: A Whole Grain for Blood Sugar Regulation:

Quinoa is a great alternative to traditional grains, especially if you're looking to support blood sugar regulation. It has a low glycemic index, which means it doesn’t cause sharp spikes in blood sugar. Quinoa is also high in fiber, which further helps regulate glucose absorption in the gut. Additionally, it’s a complete protein, providing all nine essential amino acids, making it a powerhouse ingredient for metabolic health.

The Benefits of Eating Whole Foods for Metabolic Health

One of the key principles of functional nutrition is eating real, whole foods that provide the body with the nutrients it needs to function optimally. Unlike processed foods, whole foods like chicken, quinoa, and leeks are packed with vitamins, minerals, and fiber that work together to support metabolic health.

By focusing on real foods that stabilize blood sugar and nourish the gut, you’re setting yourself up for long-term health and well-being. This soup is a perfect example of how eating whole foods can support your body’s natural processes, leaving you feeling energized and balanced.

Why This Soup is Perfect for Families

This Chicken, Quinoa, and Leek Soup is a perfect meal prep option for busy families. It’s nutrient-dense, filling, and supports blood sugar regulation with balanced protein, fiber, and healthy fats—making it ideal for busy parents and anyone looking to simplify their weekly meal planning. Here are a few tips to make this soup even more family-friendly and easy to prepare:

Make a Big Batch and Store for the Week: This soup recipe makes plenty of servings, and it’s perfect for batch cooking. You can easily make a large pot of soup and portion it out into ball jars or other airtight containers for a grab-and-go lunch or dinner throughout the week. Each jar is the perfect single-serving portion, and it makes meal prep a breeze.
Simply store the soup in the fridge for up to 3-4 days or freeze any extra servings for later use. When you're ready to eat, just heat it up on the stovetop or in the microwave for a quick, nourishing meal.
Meal Prep Hacks for Busy Families: Meal prepping doesn't have to be overwhelming. If you're short on time, here are a few ideas to streamline the process:

Use a Rotisserie Chicken: If you don’t have time to cook a whole chicken, simply grab a pre-cooked rotisserie chicken from your local grocery store. Shred the chicken and add it to the soup for a quicker, hassle-free option. Using store-bought chicken can save you time without compromising on flavor or nutrition.
Quinoa Alternatives: While quinoa is a great choice for this recipe, if you don’t have it on hand or need a quicker cooking grain, you can substitute with brown rice or farro. These whole grains also provide plenty of fiber and help to stabilize blood sugar levels.
Frozen Veggies: If you’re short on fresh vegetables, frozen options like carrots and celery can work just as well in this soup. They’re pre-chopped and ready to go, making meal prep even faster.
Double the Recipe: If you have the time, consider doubling the recipe to make even more servings. This way, you’ll have soup on hand for even longer, and you won’t need to cook again mid-week.

3. Store It in Single-Serve Portions: One of the best ways to stay on top of meal prep is by storing your soup in single-serve portions. Ball jars or glass containers with airtight lids are ideal for keeping the soup fresh. They are also microwave and freezer-friendly, making them perfect for lunch prep or storing leftovers for later. You can also mix up your jars by adding some additional toppings, like a handful of fresh herbs or a squeeze of lemon, for added flavor and variety.

4. Make It a Family Tradition: Make this soup part of your family's weekly rotation, especially during the colder months when comfort foods are especially satisfying. If you involve your kids in the cooking process (like stirring, adding ingredients, or setting the table), you can turn it into a family bonding activity while teaching them about the benefits of whole foods and healthy eating.

By incorporating these meal prep tips, you’ll be able to save time, reduce stress, and ensure that healthy meals are always ready to go for your busy family. Whether you make a big batch to enjoy throughout the week or freeze portions for later, this Chicken, Quinoa, and Leek Soup is a convenient and nourishing option that supports metabolic health while satisfying everyone at the table.

By adding this Chicken, Quinoa, and Leek Soup into your weekly meal planning, you're fueling your body with real, whole foods that support blood sugar regulation, gut health, and metabolic function. Whether you’re balancing hormones, improving energy levels, or simply seeking a nutritious meal that the whole family will love, this soup is an excellent choice.

Remember, real food is the foundation of a healthy lifestyle, and choosing nutrient-dense meals like this one can help you achieve your health goals without compromising on flavor.

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Chicken, Quinoa, and Leek Soup