High Protein Hearty Kale Soup
Warm up with a nourishing bowl of High Protein Hearty Kale Soup, a deliciously wholesome recipe that’s packed with muscle-building protein and nutrient-rich superfoods. This vibrant soup combines tender shredded chicken, creamy chickpeas, and fresh kale for a winning combination that’s both filling and flavorful. Aromatic herbs like thyme and oregano elevate the dish, while a splash of lemon juice adds a zesty brightness to every spoonful. Quick to prepare in just 45 minutes, this low-sodium, veggie-loaded meal is perfect for busy weeknights or meal prepping. Ideal for healthy eating, it’s a satisfying comfort food that doesn’t skimp on nutrition. Enjoy this hearty kale soup as a standalone dish or pair it with warm, crusty bread for an extra cozy experience!
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium yellow onion, chopped
- 4 cloves garlic cloves, minced
- 2 carrots, sliced
- 2 celery stalks, sliced
- 14.5 ounces canned diced tomatoes
- 6 cups low-sodium chicken broth
- 2 cups chicken breast, cooked and shredded
- 1 cup cooked chickpeas
- 4 cups fresh kale, chopped
- 1 teaspoon dried thyme
- 1 teaspoon dried oregano
- 0.5 teaspoon ground black pepper
- 1 teaspoon salt
- 1 tablespoon lemon juice
Instructions
In a large pot, heat olive oil over medium heat.
Add the chopped onion and sauté for 3-4 minutes until it becomes translucent.
Stir in the minced garlic and sauté for an additional 1 minute.
Add the sliced carrots and celery. Cook for about 5 minutes, stirring occasionally.
Pour in the canned diced tomatoes with their juice and the chicken broth.
Stir in the shredded chicken, chickpeas, and chopped kale.
Season with dried thyme, dried oregano, ground black pepper, and salt.
Bring the mixture to a boil, then reduce the heat to a simmer.
Let the soup simmer for about 15-20 minutes until the vegetables are tender and the flavors have melded together.
Stir in the lemon juice just before serving.
Taste and adjust seasoning if necessary.
Serve hot and enjoy your High Protein Hearty Kale Soup.
Nutrition Facts
Calories |
1991 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 70.6 g | 91% | |
| Saturated Fat | 13.5 g | 68% | |
| Polyunsaturated Fat | 6.2 g | ||
| Cholesterol | 433 mg | 144% | |
| Sodium | 4076 mg | 177% | |
| Total Carbohydrate | 139.4 g | 51% | |
| Dietary Fiber | 38.9 g | 139% | |
| Total Sugars | 44.5 g | ||
| Protein | 207.5 g | 415% | |
| Vitamin D | 0.6 mcg | 3% | |
| Calcium | 1212 mg | 93% | |
| Iron | 21.2 mg | 118% | |
| Potassium | 5467 mg | 116% | |
*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.
