Heart-Healthy Molokhia Soup
Discover the nourishing and flavorful 'Heart-Healthy Molokhia Soup,' a delightful twist on the traditional Middle Eastern staple. This wholesome recipe combines tender molokhia leaves, lean chicken breast, and fragrant spices like coriander and garlic, all simmered in a low-sodium chicken broth for a guilt-free yet satisfying meal. Enhanced with a splash of zesty lemon juice and served alongside hearty brown rice, this soup is packed with vitamins, minerals, and heart-healthy fats from olive oil. Perfect for a cozy lunch or dinner, this easy-to-make dish is ideal for health-conscious individuals seeking a nutrient-rich comfort food. With just 15 minutes of prep and 45 minutes of cooking time, this light yet flavorful soup is a must-try for anyone looking to enjoy authentic, nutritious cuisine.
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Recipe Information
Ingredients
- 400 grams Fresh molokhia leaves
- 300 grams Boneless, skinless chicken breast
- 1 liter Low-sodium chicken broth
- 2 tablespoons Olive oil
- 6 units Garlic cloves, minced
- 2 teaspoons Ground coriander
- 1 teaspoon Ground black pepper
- 3 tablespoons Lemon juice
- 200 grams Brown rice (cooked)
- 500 milliliters Water
Instructions
Rinse the fresh molokhia leaves thoroughly under cool water. Drain and finely chop them, then set aside.
Cut the chicken breast into small, bite-sized pieces.
In a large pot over medium heat, add the olive oil. Once heated, add the minced garlic and sauté for about 1 minute until fragrant, being careful not to burn it.
Add the chicken pieces to the pot and cook until they are lightly browned on all sides, approximately 5-7 minutes.
Pour in the low-sodium chicken broth and water. Stir in the ground coriander and ground black pepper. Bring the mixture to a gentle boil.
Once boiling, reduce the heat to low, cover, and let the chicken simmer for about 20 minutes or until it is tender and cooked through.
Add the chopped molokhia leaves to the pot. Stir well and allow the soup to simmer for an additional 15 minutes, uncovered, until the molokhia is cooked and tender.
Remove the pot from heat and stir in the lemon juice. Adjust seasoning to taste, if necessary, but avoid adding extra salt.
Serve the soup hot, accompanied by cooked brown rice on the side or directly mixed into the soup, as desired.
Nutrition Facts
Calories |
1365 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 45.7 g | 59% | |
| Saturated Fat | 8.0 g | 40% | |
| Polyunsaturated Fat | 3.4 g | ||
| Cholesterol | 255 mg | 85% | |
| Sodium | 941 mg | 41% | |
| Total Carbohydrate | 119.2 g | 43% | |
| Dietary Fiber | 25.4 g | 91% | |
| Total Sugars | 5.9 g | ||
| Protein | 129.0 g | 258% | |
| Vitamin D | 0.4 mcg | 2% | |
| Calcium | 940 mg | 72% | |
| Iron | 22.1 mg | 123% | |
| Potassium | 1138 mg | 24% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
