Ingredients

The following ingredients have 4 Servings
  • 2 tablespoons olive oil
  • 1/2 cup (75g) finely diced yellow onion
  • 1/2 cup (75g) thinly sliced carrots
  • 1/2 cup (65g) sliced celery
  • 2 teaspoons minced garlic
  • 1 can (6 oz.; 170g) tomato paste
  • 1 can (14.5; 411g) fire-roasted crushed (or diced) tomatoes
  • 1 pound (16 oz.) boneless skinless chicken thighs or breasts ((Note 1))
  • 1 can (15.5 oz; 439g) pinto beans, (drained & rinsed)
  • 1-1/2 cups (215g) frozen corn (or 1 can)
  • 3/4 cup (150g) tri-colored quinoa ((or plain))
  • 1/2 cup (118g) freshly squeezed orange juice ((~1 large orange))
  • 5 cups chicken broth or stock ((Note 2))
  • 2 bay leaves
  • 2 teaspoons cajun seasoning ((Note 3))
  • 1 teaspoon each: chicken bouillon, dried oregano
  • 1/2 teaspoon each: ground cumin, paprika
  • Fine sea salt and pepper
  • Optional Toppings: sharp Cheddar cheese, low-fat sour cream, fresh cilantro, fresh lime wedges or lime juice

Instruction

  • OPTIONAL (ADDS LOADS MORE FLAVOR! -- See Note 4): In the base of a slow cooker that can sauté, the Instant Pot insert, or a sauté pan: add the olive oil and heat over medium-high heat. Once oil is hot, add in the onion, carrot, and celery. Sauté, stirring frequently until golden about 5-7 minutes. Add in the garlic, tomato paste, and all of the seasonings. Season to taste with salt and pepper (I add 1 teaspoon salt and 1/2 teaspoon pepper). Sauté, stirring frequently until very fragrant and tomato paste starts to darken, about 5 more minutes. Pour in the tomatoes and stir, scraping the bottom of the pan to release any browned bits off the bottom. (Be sure to scrape well on the Instant Pot-- otherwise, you'll get a burn warning.)
  • CHICKEN PREP: Meanwhile, trim the fat off the chicken. If using breasts, cut each breast into 3 large even pieces.
  • SLOW COOKER: (If you didn't use a slow cooker that can sauté), use a spatula to scrape every bit of the contents from the pan into the base of the slow cooker. Add the trimmed chicken, drained and rinsed pinto beans, undrained corn, uncooked (but rinsed - Note 5) quinoa, orange juice, and bay leaves. Pour the chicken stock over everything and mix well. Cover and cook on high for 3-5 hours or until chicken is tender and shreds easily and quinoa has "popped" (My slow cooker takes closer to 3 hours.) The longer it cooks, the more liquid the quinoa absorbs which is why I don't recommend cooking on low -- Note 6.
  • INSTANT POT: Turn off sauté function and add the trimmed chicken, drained and rinsed pinto beans, undrained corn, uncooked (but rinsed - Note 5) quinoa, orange juice, and bay leaves. Pour the chicken stock over everything and mix well. Put on the lid, making sure the valve is set to sealed, and cook on manual for 10 minutes. Natural release pressure for 7 minutes and then manually release the rest of the pressure (turn valve to "release").
  • CHICKEN: Remove the chicken and shred with 2 forks. Return shredded chicken to slow cooker or pressure cooker. Remove bay leaves and discard. Taste and season if needed with additional salt and pepper -- flavors should sing!
  • SERVE: Ladle the soup into bowls and enjoy topped with whatever toppings you like best such as freshly grated cheese, fresh cilantro, fresh lime, sour cream (we use low fat), etc.