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Why You'll Love This onepot garlic lemon chicken soup with winter vegetables and kale for meal prep
- Easy to Make: This recipe requires minimal effort and can be prepared in under an hour.
- One-Pot Wonder: Everything is cooked in one pot, making cleanup a breeze.
- Nutritious: This soup is packed with protein, vitamins, and minerals from the chicken, vegetables, and kale.
- Customizable: Feel free to add or substitute your favorite winter vegetables to make the recipe your own.
- Meal Prep Friendly: This recipe makes a large batch of soup that can be refrigerated or frozen for later use.
- Comforting: The combination of garlic, lemon, and chicken creates a soothing and comforting broth that's perfect for a chilly evening.
- Cost-Effective: This recipe uses affordable ingredients and makes a large batch of soup, making it a cost-effective option for meal prep.
- Freezer Friendly: The soup can be frozen for up to 3 months, making it a great option for meal prep and future meals.
Ingredient Breakdown
The key ingredients in this recipe are chicken breast or thighs, garlic, lemon, winter vegetables such as carrots, celery, and potatoes, and kale. The chicken provides a good source of protein, while the garlic and lemon add a burst of flavor to the broth. The winter vegetables add natural sweetness and texture, while the kale provides a boost of vitamins and minerals. When selecting the ingredients, choose fresh and organic options whenever possible, and feel free to substitute your favorite winter vegetables to make the recipe your own.
How to Make onepot garlic lemon chicken soup with winter vegetables and kale for meal prep
Heat 2 tablespoons of olive oil in a large pot over medium heat.
Add 3 cloves of minced garlic and sauté for 1-2 minutes, until fragrant.
Add 1 pound of boneless, skinless chicken breast or thighs and cook until browned on all sides, about 5-7 minutes.
Add 2 cups of chopped winter vegetables, such as carrots, celery, and potatoes, and cook for 5 minutes, until they start to soften.
Add 4 cups of chicken broth and 2 tablespoons of freshly squeezed lemon juice, and bring the mixture to a boil.
Reduce the heat to low and simmer the soup for 20-25 minutes, until the chicken is cooked through and the vegetables are tender.
Add 2 cups of chopped kale and cook for an additional 5 minutes, until the kale is wilted.
Season the soup with salt and pepper to taste, and serve hot, garnished with lemon wedges and chopped fresh herbs, if desired.
Tips for Perfect Results
Choose fresh and organic ingredients whenever possible to ensure the best flavor and texture.
Cook the vegetables until they are tender but still crisp, to avoid overcooking and losing their nutrients.
Add the kale towards the end of cooking time, to preserve its nutrients and texture.
Use low sodium broth to control the amount of salt in the soup and make it healthier.
Add your favorite spices and herbs to make the soup more flavorful and interesting.
Make a large batch of the soup and refrigerate or freeze it for later use, making it a great option for meal prep.
Garnish the soup with chopped fresh herbs, such as parsley or thyme, to add a pop of color and freshness.
Serve the soup with crusty bread or crackers to make it a satisfying and filling meal.
Common Mistakes to Avoid
-
Overcooking the Chicken:
Fix: Cook the chicken until it's just cooked through, then remove it from the pot to avoid overcooking.
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Not Using Enough Liquid:
Fix: Use enough broth to cover the ingredients and allow for a good simmer, to ensure the soup is flavorful and tender.
-
Not Seasoning Enough:
Fix: Season the soup liberally with salt and pepper, and add other spices and herbs to taste, to bring out the flavors of the ingredients.
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Not Adding the Kale at the End:
Fix: Add the kale towards the end of cooking time, to preserve its nutrients and texture, and avoid overcooking.
Variations & Substitutions
Add some diced jalapeños or red pepper flakes to give the soup a spicy kick.
Use different winter vegetables, such as parsnips or turnips, to change up the flavor and texture of the soup.
Add some canned beans, such as kidney or black beans, to increase the protein and fiber content of the soup.
Use chicken thighs instead of breast, for a richer and more tender soup.
Storage & Make-Ahead
The soup can be stored at room temperature for up to 2 hours, but it's recommended to refrigerate or freeze it as soon as possible to ensure food safety.
The soup can be refrigerated for up to 5 days, and it's best to store it in an airtight container and reheat it to an internal temperature of 165°F (74°C) before serving.
The soup can be frozen for up to 3 months, and it's best to store it in an airtight container or freezer bag and reheat it to an internal temperature of 165°F (74°C) before serving.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I freeze the soup?
Yes, you can freeze the soup for up to 3 months. It's best to store it in an airtight container or freezer bag and reheat it to an internal temperature of 165°F (74°C) before serving.
Can I use different types of protein?
Yes, you can use different types of protein, such as turkey or pork, or even tofu for a vegetarian option. Just adjust the cooking time and seasoning accordingly.
Can I add other vegetables?
Yes, you can add other vegetables, such as diced bell peppers or sliced mushrooms, to the soup. Just adjust the cooking time and seasoning accordingly.
Is this soup spicy?
No, this soup is not spicy, but you can add some diced jalapeños or red pepper flakes to give it a spicy kick if you prefer.
Can I make this in a slow cooker?
Yes, you can make this recipe in a slow cooker. Simply brown the chicken and cook the vegetables in a pan, then transfer everything to the slow cooker and cook on low for 6-8 hours.
Can I serve this as a main course?
Yes, you can serve this soup as a main course, especially if you add some crusty bread or a side salad. It's a filling and satisfying meal that's perfect for a chilly evening.
Is this soup gluten-free?
Yes, this soup is gluten-free, as long as you use gluten-free broth and avoid adding any gluten-containing ingredients. Just be sure to check the labels of your ingredients to ensure they are gluten-free.
onepot garlic lemon chicken soup with winter vegetables and kale for meal prep
Ingredients
- 1 pound boneless, skinless chicken breast or thighs
- 3 cloves garlic, minced
- 2 medium carrots, peeled and chopped
- 2 stalks celery, chopped
- 2 medium potatoes, peeled and chopped
- 1 large onion, chopped
- 2 cups chicken broth
- 1 cup water
- 2 tablespoons freshly squeezed lemon juice
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups curly kale, stems removed and discarded, leaves chopped
Instructions
- Step 1: Prepare the ingredients. Chop the onion, carrots, celery, and potatoes. Mince the garlic. Remove the stems from the kale and chop the leaves.
- Step 2: Cook the chicken and aromatics. In a large pot, heat 2 tablespoons of olive oil over medium-high heat. Add the chicken and cook until browned on all sides, about 5-7 minutes. Remove the chicken from the pot and set aside. Add the chopped onion, carrots, celery, and garlic to the pot and cook until the vegetables are tender, about 5 minutes.
- Step 3: Add the potatoes, chicken broth, water, and spices. Add the chopped potatoes, chicken broth, water, thyme, salt, and pepper to the pot. Stir to combine.
- Step 4: Return the chicken to the pot and bring to a boil. Return the chicken to the pot and bring the mixture to a boil. Reduce the heat to medium-low and simmer, covered, until the chicken is cooked through and the potatoes are tender, about 15-20 minutes.
- Step 5: Add the kale and lemon juice. Stir in the chopped kale and cook until wilted, about 2-3 minutes. Squeeze the lemon juice over the top of the soup and stir to combine.
- Step 6: Serve and enjoy. Ladle the soup into bowls and serve hot.
Recipe Notes
- Storage tip: Let the soup cool completely, then refrigerate or freeze for later use.
- Make ahead: Prepare the soup up to a day in advance, then reheat and add the kale and lemon juice just before serving.
- Substitution: Swap the kale for spinach or collard greens if desired.
- Pro tip: Use low-sodium chicken broth to reduce the sodium content of the soup.
