Save to Pinterest Brighten up your meal rotation with this High Protein Lemon and Turmeric Chicken Soup. This vibrant, nourishing dish is a powerhouse of flavor and nutrition, combining the earthy, golden warmth of turmeric with the zesty lift of fresh lemon. Packed with 40g of protein and finished with tender baby kale, it is a comforting yet light meal perfect for any day of the week.
Save to Pinterest This soup is designed to be both restorative and delicious. By sautéing a classic base of onion, carrots, and celery, we build a deep flavor profile that is beautifully enhanced by garlic and thyme. The addition of turmeric not only gives the broth its iconic golden hue but also adds a subtle depth that pairs perfectly with the citrus notes.
Ingredients
- 600 g (1.3 lbs) boneless, skinless chicken breasts or thighs
- 1 medium yellow onion, diced
- 2 medium carrots, peeled and sliced
- 2 celery stalks, sliced
- 100 g (3.5 oz) baby kale
- 3 garlic cloves, minced
- 1.5 liters (6 cups) low-sodium chicken broth
- Juice and zest of 1 large lemon
- 1½ tsp ground turmeric
- ½ tsp ground black pepper
- 1 tsp sea salt (or to taste)
- ½ tsp dried thyme
- ¼ tsp crushed red pepper flakes (optional)
- 1 tbsp olive oil
- Fresh parsley or dill, chopped
- Lemon wedges
Instructions
- Step 1
- Heat olive oil in a large pot over medium heat. Add diced onion, carrots, and celery. Sauté for 5 minutes until softened.
- Step 2
- Stir in garlic, turmeric, thyme, black pepper, and red pepper flakes (if using). Cook for 1 minute until fragrant.
- Step 3
- Add chicken breasts or thighs and pour in the chicken broth. Bring to a simmer, cover, and cook for 20–25 minutes until the chicken is cooked through.
- Step 4
- Remove the chicken and shred it using two forks. Return shredded chicken to the pot.
- Step 5
- Stir in baby kale and simmer for 2–3 minutes until wilted.
- Step 6
- Add lemon juice and zest. Season with salt to taste.
- Step 7
- Ladle soup into bowls and garnish with parsley or dill and lemon wedges.
Zusatztipps für die Zubereitung
To ensure the chicken is perfectly tender, avoid boiling it aggressively; a gentle simmer is all you need. When shredding the chicken, doing so while it's still warm will make the process much easier and help the meat absorb more of the flavorful broth once returned to the pot.
Varianten und Anpassungen
For an extra boost of protein and fiber, stir in a can of drained chickpeas during the final simmering stages. If you prefer a milder green, baby spinach can be used as a direct substitute for the baby kale. Both options maintain the healthy, nutrient-dense profile of the soup.
Serviervorschläge
Enjoy this soup with a slice of crusty gluten-free bread to make the meal even more substantial. For those who enjoy a creamier texture, a swirl of coconut milk added just before serving provides a rich, silky finish that complements the turmeric and lemon beautifully.
Save to Pinterest This High Protein Lemon and Turmeric Chicken Soup is more than just a meal; it's a bowl of pure nourishment. Whether you're feeling under the weather or simply need a healthy, high-protein dinner, this recipe provides the perfect balance of comfort and wellness in every spoonful.
Recipe FAQs
- → Can I make this soup ahead of time?
Absolutely. This soup stores beautifully in the refrigerator for up to 4 days. The flavors actually improve as they meld together. Just add a splash of fresh lemon juice before reheating to brighten it back up.
- → What can I substitute for baby kale?
Baby spinach works perfectly as a substitute. You can also use chopped Swiss chard or finely chopped mature kale. Adjust cooking time slightly as different greens wilt at different rates.
- → Is this soup freezer-friendly?
Yes, it freezes well for up to 3 months. Consider freezing without the kale and adding fresh greens when reheating for better texture. Thaw overnight in the refrigerator before warming on the stovetop.
- → Can I use rotisserie chicken to save time?
Certainly. Use about 3 cups of shredded rotisserie chicken and add it during the last 5 minutes of cooking just to heat through. Skip step 3 where you cook raw chicken in the broth.
- → How can I make this soup creamier?
Stir in a can of full-fat coconut milk during the last few minutes of cooking for a rich, creamy version. Alternatively, blend a portion of the vegetables and broth before adding the chicken back in for a thicker consistency.
- → Can I use ground chicken instead of breasts or thighs?
You can, though the texture will be different. Brown ground chicken in the pot with the vegetables first, then proceed with the broth. It will cook through much faster, in about 10-15 minutes.