Protein-Packed Lunch

Chicken and Vegetable Soup

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Chicken and Vegetable Soup
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Health Score:
9,1 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 3 h. 10 min.
Ready in
Calories:
1352
calories
Calories

Healthy, because

Even smarter

Nutritional values

The beans and chicken provide our body with the proteins we need to maintain and build muscles, while the chicken scores with minerals such as nerve-strengthening magnesium and potassium for a healthy heart.

If you need to go a little faster, you can use fried chicken breast instead of the chicken soup. For the broth you then use 1 litre of chicken or vegetable broth.

1 serving contains
(Percentage of daily recommendation)
Calorie1,352 kcal(64 %)
Protein148.84 g(152 %)
Fat59.39 g(51 %)
Carbohydrates52.44 g(35 %)
Sugar added0 g(0 %)
Roughage12.04 g(40 %)
Vitamin A1,039.15 mg(129,894 %)
Vitamin D0 μg(0 %)
Vitamin E3.47 mg(29 %)
Vitamin B₁0.82 mg(82 %)
Vitamin B₂1.44 mg(131 %)
Niacin60.71 mg(506 %)
Vitamin B₆2.05 mg(146 %)
Folate164.57 μg(55 %)
Pantothenic acid4.92 mg(82 %)
Biotin11.32 μg(25 %)
Vitamin B₁₂1.18 μg(39 %)
Vitamin C118.64 mg(125 %)
Potassium2,102.06 mg(53 %)
Calcium175.03 mg(18 %)
Magnesium184.32 mg(61 %)
Iron9.92 mg(66 %)
Iodine2.84 μg(1 %)
Zinc10.92 mg(137 %)
Saturated fatty acids14.9 g
Cholesterol376.48 mg

Ingredients

for
4
Ingredients
1 chicken
3 onions
2 carrots
150 grams Celery root
1 bay leaf
2 cloves
1 teaspoon peppercorns
1 tablespoon vegetable oil
2 green Bell pepper
1 Red chile pepper
6 tomatoes
200 grams Kidney beans (canned)
200 grams Corn kernel (canned)
salt
peppers
How healthy are the main ingredients?
Kidney beanschickenonioncarrotclovestomato

Preparation steps

1.

Rinse chicken and place in a large pot with enough cold water to cover. Bring to a boil. Menwhile, peel 2 onions, carrots and celery. Coarsely chop. Add bay leaf, cloves and peppercorns to chicken and cook over low heat for 2 hours just below boiling point. If necessary, skim foam from top or add water.

2.

Remove chicken from broth and cool. Pour broth through a sieve and reserve 1 liter (approximately 4 cups). Remove skin from chicken and cut meat into small chunks.

3.

Peel remaining onion and dice. Saute in hot oil. Pour in broth and boil. Rinse bell peppers and chile pepper. Cut in half, remove seeds and cut into small cubes. Blanch tomatoes, shock, peel, cut into quarters, remove stalks and dice. Drain beans and corn and add to broth along with bell peppers, chile pepper, tomatoes and chicken. Simmer for 15 minutes.

4.

Season with salt and pepper and serve.