Description

This ground chicken soup is a complete, satisfying meal made with lots of vegetables, chickpeas, aromatic herbs, and warming spices. It is rich in protein and fiber, full of flavor, and substantial enough to keep you satisfied without feeling heavy. Easy to prepare, portion, and freeze, it is one of my go-to recipes for healthy meal plans, weight-loss programs, and gentle resets — but above all, it is simply a very good soup. Several readers have even told me it is the best soup they have ever made.

Ingredients

1 pound / 450 grams pasture-raised ground chicken
2 tablespoons extra virgin olive oil
2 onions, chopped
3 celery stalks, chopped
1 large carrot, chopped
1 fennel bulb, chopped
1 medium parsnip, chopped
1 red bell pepper, chopped
1 thumb-sized piece fresh ginger, minced
1 thumb-sized piece fresh turmeric root
2 large garlic cloves, minced
3 thyme sprigs, left whole
1 rosemary sprig, leaves chopped
5 sage leaves, chopped
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1 bay leaf
100 grams / 3.5 ounces shiitake mushrooms, stems removed and caps sliced or cubed
1/4 cup tomato passata, without seeds or skins, or 1 tablespoon tomato paste
1 can chickpeas, drained and rinsed
4 cups bone broth
2 cups spring or filtered water
Salt and freshly ground black pepper, to taste
Fresh parsley, chopped
Fresh cilantro, chopped
Lime juice, for serving

Optional toppings:

Broccoli microgreens or sprouts
Avocado slices
Sour cream
Apple cider vinegar
Grated cheese
Tortilla chips

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Instructions

Heat the extra virgin olive oil in a pressure cooker over medium heat (or use the sauté option for an Instant Pot). Add the ground chicken, season lightly with salt, and sauté until fully cooked. Transfer the chicken to a bowl and set aside.
Add the onions, celery, carrot, fennel, parsnip, and red bell pepper to the pot. Season with about 1/2 teaspoon salt and sauté for approximately 10 minutes, stirring regularly, until the vegetables begin to soften and become fragrant.
Add the ginger, turmeric, garlic, thyme, rosemary, sage, cumin, cayenne, bay leaf, and shiitake mushrooms. Continue sautéing for another 5 minutes.
Return the cooked chicken to the pot. Add the tomato passata, chickpeas, 1 teaspoon salt, and a generous amount of freshly ground black pepper. Stir well.
Pour in the bone broth and water, making sure you do not exceed the maximum fill line of the pressure cooker. Use less liquid if you prefer a thicker soup.
Secure the lid and cook at high pressure for 10 minutes. When the cooking cycle is complete, allow the pressure to release naturally.
Open the lid when safe and taste the soup. Adjust the seasoning with additional salt and pepper as needed, then stir in a generous amount of freshly chopped parsley and cilantro.
Divide among bowls and finish with lime juice and your choice of optional toppings.

Notes

Stovetop method: Follow the same sequence in a large soup pot. After adding the broth and water, simmer the soup over low to medium heat for 20 to 25 minutes.

Substitutions: Ground turkey can replace the chicken. Grass-fed ground beef can also be used, as sometimes it’s easier to find; it will have a slightly different flavor and nutrient profile, but it will be delicious, I promise! Omit the red bell pepper for a nightshade-free soup.

Storage and serving size: Refrigerate leftovers in a covered container or freeze the soup in 1- or 2-cup portions. One serving is approximately 2 cups.