Heart-Healthy Polish Krupnik Soup
Warm your soul with this Heart-Healthy Polish Krupnik Soup, a wholesome adaptation of a traditional comfort food. Made with fiber-rich pearl barley, tender bites of chicken breast, and a colorful medley of carrots, celery, parsnip, and mushrooms, this nutrient-packed soup is as delicious as it is nourishing. A low-sodium chicken broth forms the base, infused with aromatic garlic, bay leaf, and the fresh, herbaceous flavor of chopped dill. Perfectly balanced in flavor and light on sodium and fat, this easy-to-make one-pot wonder comes together in under an hour, making it an excellent weeknight dinner or meal prep option. Serve it piping hot for a cozy, satisfying meal that's brimming with heart-healthy goodness and timeless Polish tradition.
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Recipe Information
Ingredients
- 150 g pearl barley
- 300 g chicken breast, skinless and boneless
- 1 tablespoon olive oil
- 1 medium onion, finely chopped
- 2 medium carrots, peeled and diced
- 2 celery stalks, diced
- 1 small parsnip, peeled and diced
- 2 garlic cloves, minced
- 150 g mushrooms, sliced
- 1 liter low-sodium chicken broth
- 1 bay leaf
- 2 tablespoons fresh dill, chopped
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Rinse the pearl barley under cold running water and set aside to drain.
In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until it becomes translucent, about 4-5 minutes.
Add the diced carrots, celery, parsnip, and minced garlic to the pot. Cook for another 5 minutes, stirring occasionally, until the vegetables start to soften.
Add the sliced mushrooms to the pot and continue to sauté for an additional 4 minutes until the mushrooms are slightly browned.
Cut the chicken breast into bite-sized pieces and add them to the pot, stirring for 3 minutes until they are lightly seared on all sides.
Pour in the low-sodium chicken broth, then stir in the drained pearl barley and bay leaf. Bring the mixture to a boil over high heat.
Once boiling, reduce the heat to low and cover the pot with a lid. Let it simmer gently for about 25-30 minutes, or until the barley is tender and the chicken is cooked through.
Remove the bay leaf and discard. Season the soup with salt and black pepper, adjusting to taste.
Stir in the fresh chopped dill and continue cooking for another 2 minutes.
Serve the Krupnik Soup hot, garnished with a sprinkle of additional dill if desired.
Nutrition Facts
Calories |
282 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 7.1 g | 9% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 64 mg | 21% | |
| Sodium | 513 mg | 22% | |
| Total Carbohydrate | 26.4 g | 10% | |
| Dietary Fiber | 5.5 g | 20% | |
| Total Sugars | 5.5 g | ||
| Protein | 28.0 g | 56% | |
| Vitamin D | 0.3 mcg | 2% | |
| Calcium | 76 mg | 6% | |
| Iron | 1.6 mg | 9% | |
| Potassium | 801 mg | 17% | |
*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.
