High Protein Canja

Elevate your comfort food game with this High Protein Canja—a nutritious twist on the classic Portuguese chicken soup that's as hearty as it is wholesome. Packed with tender shredded chicken, fiber-rich quinoa, and protein-loaded chickpeas, this one-pot wonder is perfect for a nourishing weeknight meal. Aromatics like garlic, onion, and bay leaf infuse layers of flavor, while fresh parsley and a squeeze of lemon add a vibrant finish. Ready in just over an hour, this protein-packed soup is low-effort yet incredibly satisfying. Ideal for meal prep or feeding a crowd, High Protein Canja delivers warmth, nutrition, and bold flavors in every spoonful.

Nutriscore Rating: 74/100

Prep Time:20 mins

Cook Time:45 mins

Total Time:65 mins

Servings: 6

Ingredients

• 2 pieces boneless, skinless chicken breast
• 2 tablespoons olive oil
• 1 medium yellow onion, chopped
• 3 cloves garlic cloves, minced
• 2 medium carrots, diced
• 2 stalks celery stalks, diced
• 6 cups chicken broth
• 2 cups water
• 0.5 cup quinoa, rinsed
• 1 can canned chickpeas, drained and rinsed
• 1 bay leaf
• 0.25 cup fresh parsley, chopped
• 1 teaspoon salt
• 0.5 teaspoon black pepper
• 1 lemon, cut into wedges

Directions

Step 1

Heat the olive oil in a large pot over medium-high heat.

Step 2

Add the chopped onion and cook until translucent, about 4-5 minutes.

Step 3

Stir in the minced garlic, diced carrots, and diced celery. Cook for an additional 3 minutes, stirring occasionally.

Step 4

Place the chicken breasts in the pot and pour in the chicken broth and water. Bring to a boil.

Step 5

Reduce the heat to low, cover, and let simmer for 15 minutes.

Step 6

Remove the chicken breasts from the pot and set aside to cool slightly.

Step 7

Add the rinsed quinoa, drained chickpeas, and bay leaf to the pot. Stir well.

Step 8

Continue to simmer the soup for another 15 minutes or until the quinoa is cooked.

Step 9

Shred the chicken breasts using two forks and return the shredded chicken to the pot.

Step 10

Season the soup with salt and black pepper to taste.

Step 11

Remove the bay leaf and stir in the fresh chopped parsley.

Step 12

Serve the canja hot with a wedge of lemon on the side for squeezing over the top.

Nutrition Facts

Serving size	3238.2 grams (3238.2g)

Amount per serving	% Daily Value*
Calories	1702

Total Fat 52.10g	67%
Saturated Fat 9.20g	46%
Polyunsaturated Fat 2.70g
Cholesterol 296mg	99%
Sodium 7425mg	323%
Total Carbohydrate 145.90g	53%
Dietary Fiber 35.10g	125%
Total Sugars 31.50g
Protein 164.10g	328%

Vitamin D 17IU	87%
Calcium 608mg	47%
Iron 22mg	122%
Potassium 4549mg	97%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 27.4%

Protein: 38.4%

Carbs: 34.2%