Pin This High Protein Lemon and Turmeric Chicken Soup is a vibrant, nourishing meal featuring golden turmeric, zesty lemon, tender chicken, and baby kale. Perfectly suited for a Modern American kitchen, this easy-to-prepare dish is both Gluten-Free and packed with protein.
Pin With a total cooking time of 30 minutes, this hearty soup offers a balanced nutritional profile of 250 calories and only 6g of fat. It is a comforting main dish that brings brightness to your table through fresh lemon juice and zest.
Ingredients
- Proteins: 500 g (1.1 lbs) boneless, skinless chicken breast or thighs, cut into bite-sized pieces
- Vegetables: 1 medium onion, finely chopped; 2 medium carrots, peeled and diced; 2 celery stalks, diced; 3 garlic cloves, minced; 100 g (3.5 oz) baby kale
- Broth & Liquids: 1.5 liters (6 cups) low-sodium chicken broth; 2 tbsp fresh lemon juice (about 1 lemon); Zest of 1 lemon
- Spices & Seasonings: 1.5 tsp ground turmeric; 1 tsp ground cumin; 1/2 tsp ground black pepper; 1 tsp sea salt (or to taste); 1/4 tsp crushed red pepper flakes (optional)
- Oils: 1 tbsp olive oil
Instructions
- Step 1
- In a large pot, heat olive oil over medium heat. Add onion, carrots, and celery; cook for 4–5 minutes until softened.
- Step 2
- Stir in garlic, turmeric, cumin, black pepper, and red pepper flakes (if using); sauté for 1 minute until fragrant.
- Step 3
- Add chicken pieces to the pot and cook for 3–4 minutes, stirring occasionally, until lightly browned.
- Step 4
- Pour in the chicken broth. Bring to a boil, then reduce heat and simmer uncovered for 15 minutes, or until chicken is cooked through and vegetables are tender.
- Step 5
- Stir in the baby kale, lemon juice, and lemon zest. Simmer for an additional 2–3 minutes until the kale is wilted.
- Step 6
- Taste and adjust salt or seasonings as desired. Serve hot.
Zusatztipps für die Zubereitung
Ensure you use a sharp chefs knife and a sturdy cutting board to dice the vegetables uniformly for even cooking. For the best results, do not overcook the baby kale; add it at the very end just until it wilts.
Varianten und Anpassungen
You can substitute baby spinach or Swiss chard for baby kale if preferred. For those seeking extra heartiness, consider adding cooked quinoa or brown rice to the soup before serving.
Serviervorschläge
Garnish your soup with fresh herbs like parsley or cilantro and provide additional lemon wedges on the side. This dish pairs exceptionally well with a glass of dry Riesling or Sauvignon Blanc.
Pin This High Protein Lemon and Turmeric Chicken Soup is a wholesome and flavorful way to enjoy a gluten-free meal. With its simple steps and nutrient-dense ingredients, it is a reliable choice for any easy weeknight dinner.
Recipe FAQ
- → What makes this soup high in protein?
Each serving contains 36 grams of protein, primarily from 500 grams of boneless chicken breast or thighs. The generous portion of chicken provides substantial protein while keeping the soup relatively light at 250 calories per serving.
- → Can I use different greens instead of baby kale?
Absolutely. Baby spinach or Swiss chard work beautifully as substitutes. These greens wilt quickly and add similar nutritional benefits. Add them during the final 2-3 minutes of cooking to maintain texture and vibrant color.
- → How spicy is this soup?
The soup has a mild warmth from black pepper and optional red pepper flakes. Without the flakes, it's gently spiced from the turmeric and cumin. Add crushed red pepper if you prefer more heat, starting with 1/8 teaspoon and adjusting to taste.
- → Can I make this soup ahead of time?
Yes, this soup reheats beautifully. Store it in an airtight container in the refrigerator for up to 4 days. The flavors often deepen overnight. Add fresh lemon juice before serving to maintain the bright, zesty character.
- → What sides pair well with this soup?
Crusty bread, crackers, or a simple green salad complement this soup nicely. For added substance, serve with cooked quinoa or brown rice stirred in. A dry Riesling or Sauvignon Blanc pairs beautifully with the lemon and turmeric notes.
- → Is this soup freezer-friendly?
This soup freezes well for up to 3 months. Cool completely before transferring to freezer-safe containers. Thaw overnight in the refrigerator and reheat gently on the stovetop, adding a splash of broth if needed. Consider adding fresh kale and lemon after reheating for the best texture.