A warming and delicious cool weather soup, this hearty chicken and vegetable soup will leave you feeling souper!.
Ingredients
- olive oil cooking spray
- 1 brown onion, finely chopped
- 100g shortcut rindless bacon, chopped
- 2 garlic cloves, crushed
- 1 carrot, peeled, diced
- 1 stick celery, halved lengthways, chopped
- 400g can diced tomatoes
- 4 cups Massel chicken style liquid stock
- 2 (200g each) chicken breast fillets, trimmed, diced
- 400g canned chickpeas, drained, rinsed
- 100g green beans, trimmed, cut into thirds
- 4 crusty wholemeal bread rolls, to serve
Method
- Step 1Spray a large saucepan with oil. Heat over medium heat. Add onion, bacon and garlic. Cook, stirring occasionally, for 5 minutes or until onion is soft. Add carrot and celery. Cook, stirring occasionally, for 5 minutes.
- Step 2Add tomatoes and stock. Increase heat to medium-high. Bring to the boil. Add chicken. Reduce heat to medium. Simmer, uncovered, for 8 to 10 minutes or until chicken is just cooked through.
- Step 3Add chickpeas and beans. Cook for 4 to 5 minutes or until beans are bright green and tender. Season with salt and pepper. Ladle into bowls. Serve with bread rolls.
- High protein
- Low carb
- Low fat
- Low kilojoule
- Lower gi
Nutrition
1662 kj
Energy
8g
Fat Total
2g
Saturated Fat
9g
Fibre
40g
Protein
74mg
Cholesterol
1492.04mg
Sodium
10g
Carbs (sugar)
37g
Carbs (total)
All nutrition values are per serve
Notes
Stir 1 tablespoon basil pesto through soup just before serving for an extra flavour boost. You can freeze the soup in an airtight container for up to 3 months.
- Author: Claire Brookman and Jenny Fanshaw
- Image credit: Steve Brown
- Publication: Super Food Ideas
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