Mediterranean Chicken Soup for 30 minutes – A SIMPLE soup that is both HEALTHY and HEARTY !! Loaded with tender chicken, vegetables, chickpeas and much more! So quickly finished and perfect for exhausting cool winter weekends!
What’s in the Mediterranean Chicken Soup?
The soup contains a lot of vegetables, including onions, celery, roasted tomatoes and kale. Keep all of these vegetables full for some time.
In addition, you can’t eat chicken soup without chicken, so there are delicious boneless and skinless pieces, chicken breasts, and chickpeas for an additional boost in protein and fiber.
I used low salt chicken broth to control the sodium in the soup.
How to make this simple 30 minute soup
Simply brown an onion with celery before adding raw chicken, garlic, and a generous amount of Italian spices.
Add roasted tomatoes and all of their juices, artichokes, along with 64 ounces of chicken broth.
After cooking briefly, add the kale and chickpeas and turn off the heat. The kale immediately turns lively green and withered.
Finally, lemon juice (read why below) and get ready to dip.
Mix and match
Combine the vegetables or beans of your choice.
Simple additions or replacements include zucchini, carrots, cannellini beans, replacing fresh spinach with kale, or incorporating fresh basil at the end.
Although my family is not a big fan, black olives or olives of your choice would really emphasize the Mediterranean theme.
Healthy but hearty
The soup is hearty, filling, naturally gluten-free and keeps you warm inside out on cool days without a bit of guilt (Hello Italian sausage and pasta).
You could easily omit the chicken to keep the soup vegan. If you’re looking for another great vegan soup recipe that’s rich in vegetables, try the Weight Loss Vegetable Soup. Even if you don’t try to lose weight, it’s one of my favorite vegetable soups.
Three secret taste tricks for great soups
First of all, make sure that you season enough Salt-, I use kosher salt and use almost two tablespoons in this recipe. That sounds like a lot, but if you want to season a pound of chicken, a gallon of chicken broth that was low in sodium, and you want to add flavor to all the different vegetables and greens, you need salt.
Part of what makes soup so tasty and soothing is salt. Restaurants and prepared soups that come in cans and cardboard containers usually go overboard, but you’ll need an adequate amount of salt to make the soup taste like soup.
Second, I finish almost all of my soups with one or two tablespoons lemon juice, Sometimes I use Apple Cider VinegarBut the acidic presence of lemon juice or vinegar brightens the flavor profile in almost all soups that aren’t cream or biscuit based (i.e., omit the acids in broccoli cheese soup, creamy tomato, shrimp biscuit, etc.). , I use it in a soup with Mexican flair like chicken tortilla lime juice,
It’s really amazing to do your soup with just a tiny slice of lemon / lime juice or vinegar. If you try your soup and it is somewhat flat, boring, or spicy, ask for a dash of an acidic liquid.
Third, I often add a pinch Cayenne pepper too soup. I know there are people who loathe spicy food, and for the most part I don’t look for my soups to be spicy, and I promise that the cayenne pepper won’t make the soup spicy in the least.
Rather, the cayenne pepper gives a depth of taste and pizzazz to what might otherwise be a boring pot. I speak two shakes from the pepper shaker to a gallon of liquid and pounds of other ingredients. It would be chemically impossible to make things “sharp” with two shakes.
This is another situation where you try the cayenne pepper trick if you think your soup is good but something is missing. Start with the smallest pinch and see how it works and work from there.
preparation time 10 mins
cooking time 20 minutes
total time 30 minutes
- 4 tablespoons of olive oil
- 1 extra large sweet vidalia or yellow onion, peeled and diced
- 2-3 large sticks of celery, diced finely
- 4 cloves of garlic, peeled and finely chopped or pressed
- 1 pound boneless skinless chicken breast (raw) cut into small pieces
- 1 tablespoon of Italian spice or to taste
- 1 teaspoon of freshly ground black pepper or to taste
- a 15-ounce can of roasted tomatoes, do not drain
- 12 oz artichoke hearts (I use frozen)
- 8 cups of low sodium chicken broth
- 1 small zucchini, diced, optional
- a 15-ounce can of chickpeas, drained and rinsed (without added salt)
- Leaves of 4 large kale stalks, torn into bite-sized pieces (throw away the thick middle rib)
- kosher salt to taste (I used almost 2 tablespoons because I used low-sodium / non-sodium products)
- 1 to 2 tablespoons of lemon juice, optional but recommended (brightens the taste)
- A pinch of cayenne pepper, optional and to taste
- Too large Dutch oven or stockpot, add the oil, onion, celery and fry over medium heat for about 7-8 minutes or until the vegetables soften. Stir in between.
- Add the garlic, the chicken, sprinkle it evenly with Italian seasoning, pepper, and sauté for about 3 minutes, or until the chicken is about two-thirds cooked through. Stir almost constantly to ensure even cooking.
- Add the tomatoes and juice, artichokes (I use a bag of Trader Joe frozen artichoke hearts and add them straight from the freezer; if I use cans or glasses, I recommend water-packed and drained chicken broth, optional zucchini, and cooking about 5 minutes or chicken is cooked through.
- Add the beans and kale, turn off the heater, and let the kale wither for 1 to 2 minutes.
- Taste the soup and add salt to taste. Depending on your preference for salt and how salty your ingredients were (broth, tomato, beans), the amount of salt varies.
- Optionally, add the lemon juice and cayenne pepper (read the blog post while I highly recommend both) and serve immediately. The soup stays airtight for 5 to 7 days in the refrigerator or 6 months in the freezer.
Adapted from Easy 30-minute kale and chicken soup with white beans
Amount per serving: calories: 640 Total fat: 22g Saturated fatty acids: 5g Trans fat: 0g Unsaturated fat: 15 g Cholesterol: 71 mg Sodium: 2109 mg Carbohydrates: 59g Net carbs: 0g Dietary fiber: 4g Sugar: 24g Sugar alcohols: 0g Protein: 48 g
The nutritional information is not always correct, is only an estimate and is provided by a computer-generated program. In this case, the values appear to be artificially high, but I did not calculate them by hand to compare the computer estimates.
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