Although it’s officially March, I’m still constantly craving soups and chili. The cold has not left Chicago. Actually, we are expecting extreme cold temperatures this week. Spring, where you at?
Whenever the temperature drops, I find myself using my crockpot and Instant Pot at least once a week. I’ll throw in chicken breast to prep for salads, chicken noodle soup or chili.
And this week was no different. I’ve been buying zucchini at the grocery store the last few weeks because it’s been on super sale and they have looked really nice. So I wanted to create a recipe that incorporated zucchini, some of my other favorite veggies and quinoa.
To be honest, I was trying to utilize some of the food I had in my freezer, which is why I decided to use chicken sausage instead of chicken breast or ground turkey. Any of these options could be alternatives for this soup. It’s really a dump pot meal and can be adjusted as desired.
Whenever I am meal prepping food that I plan to eat for lunches, I make sure the recipes have a few things.
- Lots of protein
- Packed with vegetables
- Prominent flavor
- Low calorie (under 400)
The way I eat throughout the day is probably weird to some. I like to basically eat all day, so I plan out my meals to be smaller in calories, but still filling to get my through the next few hours. So each of my main meals (breakfast, lunch and dinner) are usually under 400 calories, giving me the freedom to add in a few snacks throughout the day. Snacks being protein bars, fruit, raw veggies with hummus, etc. This way, I’m eating every few hours and I’m never feeling hungry or restricted.
But this style doesn’t work for everyone! Many of my recipes are low calorie enough to have two servings, if you are looking for a bigger portion or more calories to fit into your meals. The portions on each recipe are just a suggestion and can always be adjusted to meet your routine and goals.
So onto this soup recipe! Think a vegetable minestrone soup, but with quinoa instead of noodles or rice and chicken sausage for the protein source. This made our entire apartment smell amazing, and the taste didn’t disappoint.
- 6 links of chicken sausage, cut in slices (I used Amylu's apple & gouda sausage)
- 1 TBS olive oil
- 215g Kale (about one bunch)
- 190g White onion (half medium onion)
- 735g Zucchini (or four small zucchini)
- 50g Carrots, chopped (about one cup)
- 98g Quinoa (or 1/2 cup)
- 10oz Water*
- 2 cloves of garlic
- Garlic and herb seasoning, to taste
- Salt and pepper, to taste
- Turn Instant Pot to saute setting.
- Pour in olive oil and garlic, cooking for one minute.
- Add in onion, carrots and zucchini and saute for about 3 minutes, or until slightly softened.
- Turn Instant Pot off. Add all remaining ingredients, mix well.
- Turn Instant Pot to manual setting for 1 minutes. Follow with quick pressure release.
- Let cool.
- EAT!
- Adjust water depending on how watery you like your soup.
CALORIES: 235
PROTEIN: 20g
CARBS: 22.5g
FATS: 8.9g