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Why You'll Love This nourishing high protein chicken and kale soup for cold winter evenings
- High Protein Content: This soup is packed with lean chicken breast, providing approximately 35 grams of protein per serving.
- Nutrient-Dense Kale: Kale is rich in vitamins A, C, and K, as well as minerals like calcium and iron, making it an excellent addition to this soup.
- Easy to Make: This recipe requires minimal preparation and can be ready in under 30 minutes, making it perfect for busy weeknights.
- Customizable: Feel free to add your favorite spices, herbs, or vegetables to make this soup your own.
- Comforting and Soothing: The combination of chicken, kale, and aromatic spices creates a comforting and soothing bowl of goodness that's perfect for cold winter evenings.
- Make-Ahead Friendly: This soup can be prepared up to 2 days in advance, making it a great option for meal prep or planning ahead.
- Freezer-Friendly: This soup can be frozen for up to 3 months, making it a great option for future meals or leftovers.
- Affordable: This recipe uses affordable ingredients, making it a budget-friendly option for a healthy and nourishing meal.
Ingredient Breakdown
The key ingredients in this recipe include lean chicken breast, curly kale, diced onions, minced garlic, and low-sodium chicken broth. The chicken breast provides a boost of protein, while the kale adds a nutrient-dense punch of vitamins and minerals. The onions and garlic add a depth of flavor and aroma, while the chicken broth helps to bring all the ingredients together. When selecting these ingredients, be sure to choose fresh and organic options whenever possible. For the chicken breast, look for lean and hormone-free options. For the kale, choose curly or lacinato kale for the best flavor and texture. You can also substitute other leafy greens like spinach or collard greens if you prefer.
How to Make nourishing high protein chicken and kale soup for cold winter evenings
Heat 2 tablespoons of olive oil in a large pot over medium heat until shimmering.
Add the diced onions and cook until translucent, about 5 minutes. Add the minced garlic and cook for an additional minute, until fragrant.
Add the lean chicken breast and low-sodium chicken broth to the pot. Bring the mixture to a boil, then reduce the heat to low and simmer for 10-12 minutes, or until the chicken is cooked through.
Add the curly kale to the pot and cook until wilted, about 2-3 minutes. Season with salt and pepper to taste.
Serve the soup hot, garnished with chopped fresh herbs or a sprinkle of red pepper flakes, if desired.
Store any leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 3 months.
Tips for Perfect Results
Using fresh and organic ingredients will result in a more flavorful and nutritious soup.
Cooking the kale for too long can result in a bitter flavor and unappealing texture. Cook it until wilted, about 2-3 minutes.
Season the soup with salt and pepper to taste, and adjust the seasoning as needed.
Feel free to add your favorite spices or herbs to the soup to give it a personal touch.
Using low-sodium chicken broth will result in a lower-sodium soup and allow you to control the amount of salt added.
Serve the soup with a side of crusty bread or a green salad for a filling and satisfying meal.
Common Mistakes to Avoid
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Overcooking the Chicken:
Fix: Cook the chicken until it reaches an internal temperature of 165°F (74°C) and avoid overcooking it, as it can become dry and tough.
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Not Sautéing the Onions and Garlic:
Fix: Sauté the onions and garlic until they're translucent and fragrant, as this will add depth and flavor to the soup.
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Not Using Fresh Kale:
Fix: Use fresh and organic kale for the best flavor and texture, and avoid using wilted or old kale.
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Not Seasoning to Taste:
Fix: Season the soup with salt and pepper to taste, and adjust the seasoning as needed to bring out the flavors.
Variations & Substitutions
Replace the kale with fresh spinach and add crumbled feta cheese for a creamy and tangy twist.
Add a squeeze of fresh lemon juice and an extra clove of garlic for a bright and savory flavor.
Add cooked white or brown rice to the soup for a filling and satisfying meal.
Replace the chicken with roasted vegetables, such as sweet potatoes and carrots, for a hearty and plant-based option.
Storage & Make-Ahead
Store the soup at room temperature for up to 2 hours. After 2 hours, refrigerate or freeze the soup to prevent bacterial growth.
Store the soup in an airtight container in the refrigerator for up to 3 days. Reheat the soup to an internal temperature of 165°F (74°C) before serving.
Store the soup in an airtight container or freezer bag in the freezer for up to 3 months. Thaw the soup overnight in the refrigerator and reheat to an internal temperature of 165°F (74°C) before serving.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Is this soup suitable for a low-sodium diet?
Yes! This recipe uses low-sodium chicken broth and minimal added salt, making it a great option for those on a low-sodium diet. However, be sure to check the sodium content of the chicken broth and adjust the seasoning accordingly.
Can I use frozen kale instead of fresh?
Yes! Frozen kale can be used as a substitute for fresh kale. Simply thaw the frozen kale and squeeze out any excess water before adding it to the soup.
Is this soup gluten-free?
Yes! This recipe is gluten-free, making it a great option for those with gluten intolerance or sensitivity. However, be sure to check the ingredients of the chicken broth and ensure that it is gluten-free.
Can I add other spices or herbs to the soup?
Yes! Feel free to add your favorite spices or herbs to the soup to give it a personal touch. Some great options include dried thyme, paprika, or red pepper flakes.
Can I make this soup in a slow cooker?
Yes! Simply brown the chicken and cook the onions and garlic in a skillet, then transfer everything to the slow cooker with the remaining ingredients and cook on low for 6-8 hours.
nourishing high protein chicken and kale soup for cold winter evenings
Ingredients
- 1 pound boneless, skinless chicken breast or thighs
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 3 cloves garlic, minced
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 4 cups low-sodium chicken broth
- 1/2 cup diced carrots
- 1/2 cup diced celery
- 1 can (14.5 oz) diced tomatoes
Instructions
- Step 1: Chop the onion and garlic. In a large pot, heat the olive oil over medium heat. Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 5 minutes. Add the minced garlic and cook for an additional 1-2 minutes, stirring constantly to prevent burning.
- Step 2: Add the chicken and cook until browned. Add the chicken to the pot and cook, stirring occasionally, until browned on all sides and cooked through, about 5-7 minutes. Remove the chicken from the pot and set aside.
- Step 3: Add the kale and cook until wilted. Add the chopped kale to the pot and cook, stirring occasionally, until wilted and tender, about 5 minutes.
- Step 4: Add the chicken broth, diced carrots, and diced celery. Pour in the low-sodium chicken broth, diced carrots, and diced celery. Bring the mixture to a boil, then reduce the heat to low and simmer, covered, until the vegetables are tender, about 15-20 minutes.
- Step 5: Add the cooked chicken, diced tomatoes, thyme, salt, and pepper. Add the cooked chicken, diced tomatoes, thyme, salt, and pepper to the pot. Stir to combine and cook for an additional 5-10 minutes, until the flavors have melded together and the soup has heated through.
- Step 6: Serve and enjoy! Ladle the soup into bowls and serve hot, garnished with chopped fresh herbs or a sprinkle of grated cheese, if desired.
Recipe Notes
- Storage tip: Let the soup cool completely, then refrigerate or freeze for later use. Reheat the soup over low heat, adding a splash of chicken broth if needed to thin the soup.
- Make ahead: Prepare the soup through step 4, then refrigerate or freeze until ready to finish cooking. Reheat the soup and add the cooked chicken, diced tomatoes, thyme, salt, and pepper.
- Substitution: Swap the kale for spinach or collard greens, if desired. Use diced bell peppers or zucchini in place of the carrots and celery.
- Pro tip: For an extra boost of protein, add cooked quinoa, brown rice, or chickpeas to the soup.
- Variation: Add a can of cannellini beans or diced ham to the soup for added protein and flavor.
- Dietary restriction: This recipe is gluten-free, low-carb, and paleo-friendly. Omit the diced tomatoes for a Whole30-compliant version.
