Save This High Protein Lemon and Turmeric Chicken Soup is a vibrant, nourishing dish designed to restore and satisfy. With its golden hue and zesty flavor profile, it offers a perfect balance of lean protein and nutrient-dense greens, making it an ideal choice for a healthy, comforting meal any day of the week.
Save The combination of tender chicken, zesty lemon, and baby kale creates a refreshing yet hearty bowl. This recipe is naturally dairy-free and gluten-free, ensuring it fits into various dietary lifestyles while bursting with fresh, international flavors.
Ingredients
- 600 g (1.3 lbs) boneless, skinless chicken breasts or thighs
- 1 medium yellow onion, diced
- 2 medium carrots, peeled and sliced
- 2 celery stalks, sliced
- 100 g (3.5 oz) baby kale
- 3 garlic cloves, minced
- 1.5 liters (6 cups) low-sodium chicken broth
- Juice and zest of 1 large lemon
- 1½ tsp ground turmeric
- ½ tsp ground black pepper
- 1 tsp sea salt (or to taste)
- ½ tsp dried thyme
- ¼ tsp crushed red pepper flakes (optional)
- 1 tbsp olive oil
- Fresh parsley or dill, chopped
- Lemon wedges
Instructions
- Step 1
- Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Sauté for 5 minutes until softened.
- Step 2
- Stir in garlic, turmeric, thyme, black pepper, and red pepper flakes (if using). Cook for 1 minute until fragrant.
- Step 3
- Add chicken breasts or thighs and pour in the chicken broth. Bring to a simmer, cover, and cook for 20–25 minutes until the chicken is cooked through.
- Step 4
- Remove the chicken and shred it using two forks. Return shredded chicken to the pot.
- Step 5
- Stir in baby kale and simmer for 2–3 minutes until wilted.
- Step 6
- Add lemon juice and zest. Season with salt to taste.
- Step 7
- Ladle soup into bowls and garnish with parsley or dill and lemon wedges.
Zusatztipps für die Zubereitung
To get the best texture for your chicken, ensure the broth stays at a gentle simmer rather than a rolling boil. Using two forks for shredding is the most efficient way to achieve thin, tender pieces that soak up the golden broth.
Varianten und Anpassungen
For extra protein and fiber, stir in one can of drained chickpeas. If you prefer a milder green, substitute baby spinach for the kale. For a richer, more velvety soup, add a swirl of coconut milk just before serving.
Serviervorschläge
Enjoy this soup with a side of crusty gluten-free bread for a heartier meal. Garnish generously with fresh dill or parsley and serve with extra lemon wedges on the side for those who enjoy a brighter, more acidic finish.
Save Whether you're looking for a post-workout recovery dish or a warming meal for a chilly evening, this High Protein Lemon and Turmeric Chicken Soup is a flavorful, easy-to-make staple for any kitchen.
Recipe FAQs
- → How long does this soup keep in the refrigerator?
Store cooled soup in airtight containers for up to 4 days. The flavors deepen as it sits, making leftovers even more delicious. Reheat gently on the stovetop, adding a splash of broth if needed.
- → Can I freeze this lemon and turmeric soup?
Yes, freeze for up to 3 months. Cool completely before transferring to freezer-safe containers, leaving space for expansion. Thaw overnight in the refrigerator and reheat on the stove.
- → What makes turmeric beneficial in this soup?
Turmeric contains curcumin, a compound with powerful anti-inflammatory properties. Pairing it with black pepper enhances absorption by up to 2000%, while healthy fats from olive oil and chicken help your body utilize it effectively.
- → How can I add more vegetables to this soup?
Diced potatoes, sweet potatoes, or bell peppers work beautifully. Add hearty vegetables like potatoes during the simmering stage. Quick-cooking options like zucchini or spinach can join with the kale in the final minutes.
- → Is this soup suitable for meal prep?
Absolutely. The texture holds well, and flavors meld beautifully over time. Portion into individual containers for grab-and-go lunches throughout the week. Add fresh garnishes like lemon wedges and herbs just before serving.