Chicken Soup
Chicken soup is another comfort meal especially during the colder days! and it will provide you with a balanced supply of protein, fiber, vitamins and minerals, specially when you load it with the best ingredients.
Serving
4
Ingredients
1 roasted chicken
1 tbs olive oil
Salt and pepper
3 garlic cloves, minced
2 jars of chicken bone broth
3 medium carrots
1 sweet potato
2 celery stalks
2 cups of chickpeas
Parsley leaves for serving
Approx. Timing
Prep Time: 20 minutes
Cook Time: 55 minutes (dutch oven) 8 hours ( slow cooker)
Total Time: 1 hour and 15 minutes
Instructions
Preferred to be cooked on a Dutch oven, but any pot will be sufficient. You can also prepare it in the slow cooker and have it ready when you are back from work.
Slow heat the oil in low heat. Add the minced garlic, followed by the chopped celery stacks and the chopped sweet potato and carrots. Stir for a couple of minutes.
If you bought a roasted chicken, debone it and mix it with the rest of vegetables in the pot.
Add salt and pepper to taste. You can also chose to add rosemary or red pepper flakes if you want it spicy.
Add the chicken bone broth until meat and vegetables are covered and heat until boiling.
Once starts boiling, put the heat down and let it shimmer for 40 minutes.
Add the chickpeas and let it continue shimmer for another 15 minutes.
Sprinkle some fresh parsley as a final touch.
Tips and Variations
Sometimes I like to add a squeeze lemon boost immunity with its high content in vitamin C. If you want to add other vegetables don’t be shy! Broccoli is a nice addition in the soup too, but I would steam it for 3 minutes and add it once the soup is cooked. Instead of chickpeas, you can opt for barley or pasta. If you chose any of these boil them separately and add them afterwards to avoid overcooking it.
Ingredients’ Goodness
Chicken: filled with high-quality proteins and doesn’t contain much fat — especially if you eat lean cuts (breast). Beyond its rich protein content, chicken also contains B12, iron and zinc.
Choosing organic chicken is a personal choice based on potential benefits like avoiding antibiotics and synthetic pesticides. If you decide to buy organic, check for the official USDA seal and be aware that the "organic" label does not guarantee outdoor access or humane treatment, which are often addressed by other certifications like "pasture-raised".
Considerations for consumption
Though it’s considered a lean protein, chicken contains a small amount of cholesterol. If you’re on a low-cholesterol diet or at high risk for heart disease, pay close attention to the amount of cholesterol in the meat you buy.
Carrots: An excellent source of beta-carotene, which is converted into vitamin A in the body. Vitamin A plays a crucial role in maintaining eye health and helps maintain healthy skin by reducing inflammation and promoting collagen production. They are a good source of vitamin C, which supports wound healing and immune function. They also contain calcium and vitamin K, which are essential for bone health.
Carrots contain antioxidants, such as lutein and lycopene, which help boost the immune system and protect against inflammation. The fiber, potassium, and antioxidants in carrots contribute to maintaining a healthy heart by lowering blood pressure and cholesterol levels.
They have a low glycemic index, meaning they do not cause a rapid spike in blood sugar levels. This makes them beneficial for people with diabetes or prediabetes. They are also low in calories and fat, making them a filling and healthy food choice for weight management.
Sweet Potatoes: Known to improve digestion, enhance immune function, and are rich in vitamins, minerals, and antioxidants. They also support eye health and help regulate blood sugar levels.
Celery: It is low in calories and high in water content and it provides essential nutrients like vitamin K, potassium, and antioxidants, which can support heart health and digestion.
Chicken bone broth: It is rich in collagen, protein, and essential minerals, which can support joint health, improve gut function, and aid in muscle recovery.
Chickpeas: also known as garbanzo beans, are a nutritious and versatile legume. They are a good source of protein, fiber, vitamins, and minerals like magnesium, potassium, calcium, iron and folate.
Parsley: An excellent source of vitamins A, C, and K, as well as minerals like calcium, iron, and magnesium.
