Italian Chicken and Vegetable Soup

Italian Chicken and Vegetable Soup

Italian Chicken and Vegetable Soup

Serve: 6

Ingredients

  • 1 kg chicken breast
  • 1 tbsp olive oil
  • 1 onion, diced
  • 2 carrots, diced
  • 3 celery stalks, diced
  • 5 garlic cloves, minced
  • 1/2 pumpkin, cut into chunks
  • 4 cups chicken broth
  • 3 cups water
  • 1 ½  tsp onion powder
  • 1 ½  tsp garlic powder
  • 1 tsp paprika 
  • 1 ½  tsp Italian seasonings 
  • 1/2 tsp turmeric
  • 2 bay leaves
  • Salt & pepper to taste
  • 1 cup dried pasta 

Toppings: chopped spring onions, 20g grated parmesan, & fresh lemon

Method: 

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

Add onion, carrots, celery and sauté for 5-6 minutes. 

Stir in minced garlic for 30 seconds. 

Add chicken breast, pumpkin, seasonings and pour in chicken broth & water. 

Bring to a boil and then reduce heat to a simmer. 

Cover the pot and cook the soup for 40-45 minutes. 

Stir in pasta and cook for 15-20 minutes, stirring occasionally. 

Remove the chicken breast and bay leaves. 

Shred the chicken and transfer the meat back into the soup. 

Season with salt and pepper to taste. 

Divide the soup into bowls and top with chopped spring onions, parmesan and a squeeze of lemon juice.

Macros per serve 

Calories 420

Protein 40g

Carbs 30g

Fat 10g

Fibre 5g

Health benefits

Chicken breast is a lean, high-quality protein source that supports muscle maintenance, satiety and recovery. It also provides B vitamins such as niacin and B6.

Pumpkin provides beta-carotene, which supports immune function, eye health and skin health, along with fibre for digestion.

Carrots contain beta-carotene and antioxidants that support vision and immune health.

Celery contributes hydration, fibre and plant compounds that may support cardiovascular health.

Parmesan cheese adds protein, calcium and flavour density, allowing small amounts to enhance satiety.

Turmeric contains curcumin, a compound associated with anti-inflammatory and antioxidant effects.

Herbs and spices such as paprika, Italian seasoning and bay leaves add antioxidant compounds and flavour without significantly increasing calories.

 

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