Chicken Vegetable Soup with Lemon
Chicken Vegetable Soup with Lemon - A classic for the cold season!
Healthy, because
Even smarter
Nutritional values
Home-cooked chicken soup invigorates the immune system and gives energy. Zinc from chicken meat is involved in the activation of immune processes and promotes wound healing.
You can also easily turn the chicken soup into a vegetable soup by using vegetable broth instead of chicken broth and omitting the chicken breast fillet or replacing it with regular or smoked tofu.
(Percentage of daily recommendation)
| Calorie | 630 cal. | (30 %) | ||
| Protein | 66 g | (67 %) | ||
| Fat | 21 g | (18 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11 g | (37 %) |
| Vitamin A | 1,888 mg | (236,000 %) | ||
| Vitamin D | 0.06 μg | (0 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 75 μg | (125 %) | ||
| Vitamin B₁ | 0.6 mg | (60 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 35.5 mg | (296 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 103 μg | (34 %) | ||
| Pantothenic acid | 3.1 mg | (52 %) | ||
| Biotin | 14 μg | (31 %) | ||
| Vitamin B₁₂ | 2.2 μg | (73 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 1,777 mg | (44 %) | ||
| Calcium | 260 mg | (26 %) | ||
| Magnesium | 156 mg | (52 %) | ||
| Iron | 7 mg | (47 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 6.6 mg | (83 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 544 mg | |||
| Cholesterol | 195 mg |
Ingredients
- Ingredients
- 1 onion
- 2 garlic cloves
- 24 ozs Celery
- 1 Zucchini
- 3 carrots
- 2 waxy potatoes
- 7 ozs butternut squash pulp
- 18 ozs chicken breast fillets
- 1 Tbsp olive oil
- 1 oz Tomato paste
- 6 cups Chicken broth
- ½ bunch parsley
- 1 oz Parmesan
- 3 ½ ozs Corn (can; drained weight)
- 3 ½ ozs rough Bulgur (or Fregola)
- 1 tsp dried Italian herbs
- 2 Tbsps lemon juice
- ½ tsp salt
- ½ tsp peppers
- 2 halved lemon slices (organic)
Kitchen utensils
Preparation steps
Peel and finely dice onion and garlic. Clean, wash and finely dice celery and zucchini. Peel and finely dice carrots and potatoes. Cut pumpkin flesh into small cubes as well. Rinse meat and pat dry.
In a large saucepan, heat oil. Sauté onion for 2 minutes over medium heat. Add carrots, potatoes, pumpkin, celery and garlic and sauté for another 4 minutes. Add tomato paste, stir in and saute for 2 minutes. Then add broth and chicken and simmer soup on low heat for 15 minutes. Meanwhile, wash parsley, shake dry and chop. Finely grate the Parmesan cheese.
Mix zucchini, corn, bulgur, dried herbs, 1 tablespoon lemon juice and 1 tablespoon parsley into the soup, season lightly with salt and pepper and let everything simmer for another 10 minutes.
Remove chicken, cut into small pieces and return to pot. Divide soup into bowls or deep plates, sprinkle with remaining parsley and Parmesan and garnish with lemon slices.
