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Healthy Ground Chicken Soup

October 3, 2023 (Last Updated: January 17, 2024)

This delicious ground chicken soup will nourish and hydrate every single cell of your body. Made with pasture-raised ground chicken, lots of nourishing vegetables, and aromatic herbs and spices, this soup is comforting, balanced, and satiating. Easily tailor it to your taste or macro requirements with your preferred toppings.

Plus, if you’re aiming to shed some weight or reduce inflammation, this ground chicken soup serves as an ideal lunch or dinner option. Perfect for meal prep, it also freezes beautifully, ensuring you have a convenient, wholesome meal on hand whenever you need it.

Ingredients and tools to make ground chicken soup

For this soup, we use a pressure cooker, which is ideal for removing some anti-nutrients like lectins, but also for retaining more valuable nutrients in the soup. The ingredients are first sauteed in layers, then the liquid is added, and the pressure cooker is set to 10 minutes, with natural release.

If you don’t have a pressure cooker, follow the same steps, but boil the soup in a large soup pot on low to medium heat for 20-25 minutes.

Ingredients for healthy ground chicken soup

Proteins

We use pasture-raised ground chicken and organic chickpeas in this soup, ensuring a protein-rich meal. Chickpeas also bring additional fiber and micronutrients. Most canned chickpeas undergo pressure cooking, which neutralizes anti-nutrients like lectins.

For an anti-inflammatory edge, select high-quality chicken from pasture-raised birds on a natural diet and organic chickpeas. If you’d like, you can substitute the chicken with turkey or even grass-fed beef.

Vegetables

Our flavorful base, or “soffrito,” includes onions, celery, carrots, fennel bulbs, parsnips, red bell peppers, and shiitake mushrooms.

Using a pressure cooker ensures any lectins in the red peppers are removed. If you’re sensitive to nightshades, feel free to omit the pepper. Round off the soup with ample fresh parsley and cilantro to infuse essential micronutrients and detoxifying qualities.

Herbs & Spices

A blend of ginger, turmeric, garlic, thyme, sage, rosemary, cumin, and cayenne pepper enhances the soup’s taste and increases its anti-inflammatory and metabolism-boosting benefits.

Liquids

For a robust nutritional profile, we suggest incorporating high-quality bone broth. If unavailable, homemade or premium chicken stock or beef stock works too. For this soup, we used homemade frozen bone broth.

We sauté the chicken and vegetables in a touch of extra virgin olive oil and incorporate tomato passata. This strained tomato juice, without seeds and skins, offers a lectin-light choice for those monitoring inflammation. A premium tomato paste, with no added ingredients, will also work.

Optional Toppings

One of the things we love about this ground chicken soup is its versatility.

I prefer to eat it plain for its anti-inflammatory and weight-loss properties, adding just a sprinkle of apple cider vinegar or lime juice, and lots of fresh cilantro, parsley, and broccoli microgreens.

My husband loves adding organic sour cream, and sometimes cheese, avocado, and tortilla chips.

How to Make Ground Chicken Soup

  • In a pressure cooker, heat the extra virgin olive oil over medium heat. Add the ground chicken and sauté until fully cooked. Season with a little bit of salt. Remove from the pot and set aside.
  • Add the onions, celery, carrots, fennel, parsnips, and bell pepper to the pot. Sauté for about 10 minutes, stirring regularly, until the vegetables soften and become fragrant. Season with about 1/2 teaspoon of salt.
Chopped vegetables for healthy ground chicken soup

  • Stir in the ginger, garlic, herbs, spices, and mushrooms. Continue sautéing for an additional 5 minutes.
Sliced shiitake mushrooms, herbs and spices for healthy ground chicken soup

  • Return the cooked chicken to the pot. Add the tomato passata, chickpeas, 1 teaspoon salt, and a generous amount of freshly ground pepper. Mix well.
Canned chickpeas, tomato paste and salt

  • Pour in the bone broth. If desired, add water to reach your preferred soup consistency, but ensure you do not exceed the maximum fill line of your pressure cooker. (Note: A thicker consistency is recommended.)
  • Secure the lid on the pressure cooker and set to cook for 10 minutes. After cooking, allow the pressure to release naturally.
  • Once safe, remove the lid. Taste the soup and adjust the seasoning with salt and pepper as needed.
  • Stir in a generous quantity of fresh parsley and cilantro.
  • Serve the soup in bowls, garnished with your choice of optional toppings.
Healthy ground chicken soup served in two bowls, topped with sour cream

How to store ground chicken soup

This soup is perfect for meal prep. I usually make a batch of 6 servings (about 12 cups) and freeze them in one-cup silicon molds. When I want a quick lunch or dinner, I reheat the cubes straight from the freezer.

How to serve this soup for weight loss

This soup is nutrient-dense, rich in protein, fiber, micronutrients, anti-inflammatory and metabolism-boosting compounds, and low in calories, which makes it an excellent meal for weight loss.

If you are on a weight loss journey, eat one serving (two cups) of ground chicken soup for lunch and dinner, for seven days. Adjust the rest of your meals to fit your macro requirements.

Generously top with broccoli microgreens or sprouts, fresh cilantro, and parsley. For added polyphenols and healthy fats, drizzle some Polyphenol Rich Olive Oil. Finish with lime or lemon juice.

Healthy ground chicken soup in a bowl

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Healthy Ground Chicken Soup

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By Claudia Curici, Health Coach Serves: 6
Prep Time: 30 minutes Cooking Time: 40 minutes

This delicious ground chicken soup will nourish and hydrate every single cell of your body. Made with pasture-raised ground chicken, lots of nourishing vegetables, and aromatic herbs and spices, this soup is comforting, balanced, and satiating. Easily tailor it to your taste or macro requirements with your preferred toppings. Plus, if you're aiming to shed some weight or reduce inflammation, this ground chicken soup serves as an ideal lunch or dinner option. Perfect for meal prep, it also freezes beautifully, ensuring you have a convenient, wholesome meal on hand whenever you need it.

Ingredients

  • 1 lb / 400 grams pasture-raised ground chicken
  • 2 tablespoons extra virgin olive oil
  • 2 onions, chopped
  • 3 stalks celery, chopped
  • 1 large carrot, chopped
  • 1 fennel bulb, chopped
  • 1 medium parsnip, chopped
  • 1 red bell pepper, chopped
  • 1 thumb-sized piece of ginger, minced
  • 1 thumb-sized turmeric root
  • 2 large garlic cloves, minced
  • 3 thyme sprigs (whole)
  • 1 rosemary sprig, leaves chopped
  • 5 sage leaves, chopped
  • 1/2 teaspoon cumin powder
  • 1/4 teaspoon cayenne powder
  • 1 bay leaf
  • 100 grams shiitake mushrooms, stems removed and sliced (or cubed)
  • 1/4 cup tomato passata (no seeds or skin) or 1 tablespoon tomato paste
  • 1 can chickpeas, drained and rinsed
  • 4 cups bone broth
  • 2 cups spring water (or filtered)
  • Fresh parsley and cilantro, chopped
  • Salt and freshly ground pepper, to taste
  • Lime juice for serving
  • Optional toppings: Microgreens, Avocado slices, Sour cream, A splash of apple cider vinegar, Grated cheese, Tortilla chips

Instructions

1

In a pressure cooker, heat the extra virgin olive oil over medium heat. Add the ground chicken and sauté until fully cooked. season with a little bit of salt. Remove from the pot and set aside.

2

Add the onions, celery, carrots, fennel, parsnips, and bell pepper to the pot. Sauté for about 10 minutes, stirring regularly, until the vegetables soften and become fragrant. Season with about 1/2 teaspoon of salt.

3

Stir in the ginger, garlic, herbs, spices, and mushrooms. Continue sautéing for an additional 5 minutes.

4

Return the cooked chicken to the pot. Add the tomato passata, chickpeas, 1 teaspoon salt, and a generous amount of freshly ground pepper. Mix well.

5

Pour in the bone broth. If desired, add water to reach your preferred soup consistency, but ensure you do not exceed the maximum fill line of your pressure cooker. (Note: A thicker consistency is recommended.)

6

Secure the lid on the pressure cooker and set to cook for 10 minutes. After cooking, allow the pressure to release naturally.

7

Once safe, remove the lid. Taste the soup and adjust the seasoning with salt and pepper as needed.

8

Stir in a generous quantity of fresh parsley and cilantro.

9

Serve the soup in bowls, garnished with your choice of optional toppings.

10

Storage: Pour any leftover soup into 1 or 2 cup silicone molds. Once frozen, these portions can be stored in a freezer-safe container or bag. Reheat before serving. One serving is 2 cups.

Notes

If you don't have a pressure cooker, follow the same steps, but boil the soup on low to medium heat for 20-25 minutes.

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2 Comments

  • Reply
    Annie Reed
    March 1, 2024 at 5:40 am

    This soup is so delicious I’m going to go back to the store today to get more ingredients so I can make another batch to freeze! Yummy!

    • Reply
      Claudia
      March 1, 2024 at 12:29 pm

      So happy you loved it, Annie. It is one of our favorite meals, too. -Claudia

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