Description
A hearty and healthy 30-minute Mediterranean chicken soup with tender chicken, beans, artichokes, kale, and bold tomato-herb broth.
Ingredients
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4 tablespoons olive oil
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1 extra‑large sweet Vidalia or yellow onion – peeled and diced small
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2‑3 large stalks celery, diced small
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4 garlic cloves, peeled and finely minced or pressed
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1 pound boneless skinless chicken breast, raw, diced into small pieces
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1 tablespoon Italian seasoning (or to taste)
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1 teaspoon freshly ground black pepper (or to taste)
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1 (15‑ounce) can fire‑roasted tomatoes (do not drain)
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12 ounces artichoke hearts (frozen or canned)
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64 ounces (8 cups) low‑sodium chicken stock
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1 small zucchini, diced small (optional)
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1 (15-ounce) can of no-salt-added garbanzo beans, drained and rinsed
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Leaves from 4 large stalks of kale, torn into bite‑sized pieces (discard the centre thick rib)
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Kosher salt, to taste (about 2 tablespoons used in the recipe because of low‑sodium products)
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1‑2 tablespoons lemon juice, optional but recommended (brightens up the flavour)
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Pinch of cayenne pepper, optional and to taste
Instructions
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In a large Dutch oven or stockpot, heat the olive oil over medium‑high heat. Add the diced onion and celery, sauté for about 7‑8 minutes or until the vegetables begin to soften, stirring intermittently.
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Add the garlic and diced chicken. Evenly sprinkle in the Italian seasoning and black pepper. Sauté for about 3 minutes, stirring nearly constantly, until the chicken is about two‑thirds cooked through.
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Add the fire‑roasted tomatoes with their juice, the artichoke hearts, the chicken stock, and the optional zucchini. Bring to a boil and cook about 5 minutes, or until the chicken is cooked through.
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Add the garbanzo beans and the torn kale leaves, turn off the heat, and allow the kale to wilt for about 1‑2 minutes.
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Taste the soup and add kosher salt to your preference. Because the stock, tomatoes and beans may vary in salt content, adjust accordingly (the original used nearly 2 tablespoons of kosher salt owing to very low‑sodium stock).
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Optionally stir in the lemon juice and a pinch of cayenne pepper to brighten and spice the flavour.
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Serve immediately while hot and enjoy.
Notes
This soup can be made ahead and freezes well. Add lemon juice and cayenne at the end for extra brightness and flavor.
Nutrition
- Serving Size: 1 bowl
- Calories: 640
- Sugar: 24g
- Carbohydrates: 59g
- Protein: 48g