Healthy Chicken and Vegetable Soup

A clear, comforting chicken soup with tender shredded chicken thighs, carrots, celery, potato, peas and spinach. Everything cooks in one pot in just over an hour, and each bowl has 33g of protein.

Lunch

Serves 4

A bowl of clear chicken and vegetable soup with shredded chicken, carrots, celery, potato, peas and parsley

Ingredients

500g/1lb 2oz skinless, boneless chicken thighs, trimmed of visible fat
1 tbsp (15ml) olive oil
1 large onion (about 150g/5oz), finely chopped
2 medium carrots (about 150g/5oz), diced
2 sticks celery (about 100g/3½oz), diced
2 cloves garlic (about 8g), crushed
1 tsp dried thyme and 1 bay leaf
1 medium waxy potato (about 250g/9oz), peeled and cut into 1.5cm/½in cubes
1.5 litres/6 cups hot low-salt chicken stock (check it is gluten-free if you need it to be)
100g/3½oz/⅔ cup frozen peas
80g/3oz baby spinach
15g/a loosely packed ¾ cup fresh flat-leaf parsley, chopped
1 tbsp (15ml) lemon juice
Salt and black pepper, to taste

Method

Heat the oil in a large, heavy pan (at least 4 litres/4 quarts) over a medium heat. Add the onion, carrots and celery and cook gently for 8 to 10 minutes, stirring now and then, until the onion is soft and translucent.
Add the garlic and thyme and stir for 1 minute.
Pour in the stock, add the bay leaf, potato and whole chicken thighs, and bring to the boil. Turn the heat down, cover with a lid slightly ajar and simmer gently for 25 minutes, until the potato is tender and the chicken is cooked through, with no pink in the middle. If you have a thermometer, the thickest thigh should reach 75C/167F.
Lift out the chicken onto a board and shred it with two forks. Remove the bay leaf.
Return the chicken to the pan with the peas and simmer for 3 minutes, then stir in the spinach until it wilts, about 1 minute.
Take off the heat and stir in the parsley and lemon juice. Taste, and add salt and pepper only if needed; stock is already salty.
The soup keeps in the fridge for up to 2 days, or freezes for up to 3 months. Reheat until piping hot all the way through.

Why it works

A bowl has about 33g of protein and 317 calories, with five different vegetables. It is a complete meal in one bowl rather than a starter, which is why it uses a generous 125g of chicken a serving.

Why thighs, not breast. Chicken thighs stay juicy and tender after simmering, while breast meat tends to turn dry and stringy in soup. Skinless thighs with the visible fat trimmed are still lean.

The vegetables. Onion, carrots and celery cooked slowly at the start give the soup its depth of flavour. Peas and spinach go in at the end so they stay green, and a squeeze of lemon brightens the whole pot.

Salt. Most of the salt in soup comes from the stock. Use a low-salt stock and season only at the end. That helps keep within the UK guideline of no more than 6g of salt a day for adults, and the US limit of 2,300mg of sodium.

With about 21g of carbohydrate, mostly from the potato, it is not tagged for blood sugar; leave out the potato and add more vegetables if that matters to you. For another one-pot chicken dish, try the chicken, butter bean and kale one-pot, or for a vegetarian soup, the minestrone with cannellini beans.

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Red Lentil Dal with Spinach and Ginger

Dinner

lentils, spinach, onion, garlic, ginger, tomatoes, turmeric, cumin, coconut milk, brown rice

Bowl of golden red lentil dal with spinach and rice

steak-rocket-parmesan-salad

Steak, Rocket and Parmesan Salad

Lunch

steak, rocket, parmesan, tomatoes, olive oil, lemon

Sliced steak on rocket with parmesan shavings and tomatoes

quinoa-edamame-pumpkin-salad

Quinoa, Edamame and Pumpkin Seed Salad

Lunch

quinoa, edamame, pumpkin seeds, cucumber, lemon, olive oil, spring onions, parsley

Quinoa salad with green edamame and toasted pumpkin seeds

tofu-scramble-turmeric-spinach

Tofu Scramble with Turmeric, Spinach and Tomatoes

Breakfast

tofu, spinach, tomatoes, turmeric, onion, garlic, olive oil, sourdough, nutritional yeast

Yellow turmeric tofu scramble with spinach and tomatoes in a pan

date-cacao-protein-balls

Date and Cacao Protein Balls

Snack

dates, peanut butter, almond butter, protein powder, cacao, hemp seeds, chia seeds, cinnamon

Date and cacao protein balls on a board, some cut in half

mussels-tomato-garlic-broth

Mussels in Tomato and Garlic Broth

Dinner

mussels, tomatoes, garlic, onion, parsley, chilli flakes, sourdough, olive oil, lemon

Open mussels in a red tomato broth with sourdough

cottage-cheese-pomegranate-walnuts

Cottage Cheese with Pomegranate, Walnuts and Honey

Snack

cottage cheese, pomegranate, walnuts, honey, cinnamon, greek yogurt

Bowl of cottage cheese topped with pomegranate seeds and walnuts

chicken-butter-bean-kale-pot

Chicken, Butter Bean and Kale One-Pot

Dinner

chicken, white beans, kale, onion, garlic, lemon, olive oil, stock, parsley, tomatoes

One-pot chicken with butter beans and dark green kale

mackerel-egg-watercress-toast

Smoked Mackerel, Poached Egg and Watercress on Sourdough

Breakfast

mackerel, eggs, watercress, sourdough, lemon, olive oil, tomatoes

Smoked mackerel and poached egg on sourdough with watercress

turmeric-tempeh-cauliflower-bowl

Turmeric Tempeh and Cauliflower Bowl with Tahini

Lunch

tempeh, cauliflower, tahini, chickpeas, turmeric, lemon, olive oil, spinach, cumin, garlic

Bowl of roast cauliflower and tempeh with tahini dressing

miso-tofu-edamame-noodle-soup

Miso, Tofu and Edamame Soup with Buckwheat Noodles

Lunch

miso, tofu, edamame, buckwheat, spring onions, garlic, ginger, seaweed, sesame oil, spinach

Bowl of miso noodle soup with tofu cubes and green edamame

kiwi-kefir-night-bowl

Kiwi and Kefir Night Bowl with Toasted Pumpkin Seeds

Snack

kiwi, kefir, pumpkin seeds, honey, cinnamon, greek yogurt, walnuts

Bowl of kefir with sliced kiwi and toasted pumpkin seeds

turkey-sweet-potato-cherry

Turkey, Sweet Potato and Tart Cherry Traybake

Dinner

turkey, sweet potato, cherries, olive oil, garlic, onion, rosemary, spinach

Turkey breast traybake with sweet potato and dark cherries

sardine-white-bean-smash

Sardine and White Bean Smash on Sourdough

Dinner

sardines, white beans, garlic, lemon, olive oil, sourdough, parsley, tomatoes, onion, chilli flakes

Sardine and white bean smash on toasted sourdough with lemon

garlic-prawn-spinach-stirfry

Garlic Prawn and Spinach Stir-Fry

Dinner

prawns, spinach, garlic, brown rice, lemon, olive oil, chilli flakes, spring onions

Garlic prawns with spinach in a pan with lemon

chickpea-egg-avocado-bowl

Chickpea, Egg and Avocado Lunch Bowl

Lunch

chickpeas, eggs, avocado, tomatoes, rocket, lemon, olive oil, pumpkin seeds, onion, cumin

Chickpea bowl with halved boiled eggs, avocado and rocket

spinach-feta-pumpkin-omelette

Spinach, Feta and Pumpkin Seed Omelette

Breakfast

eggs, spinach, feta, pumpkin seeds, olive oil, tomatoes

Folded spinach and feta omelette with pumpkin seeds on a plate

pumpkin-seed-oat-bites

Pumpkin Seed and Oat Bites

Snack

oats, pumpkin seeds, almond butter, dates, honey, flaxseed, dark chocolate, cinnamon

No-bake oat and pumpkin seed bites on a wooden board