Chock Full of Greens Homemade Chicken Soup

Healthy and delicious

I decided to make chicken soup today and threw in some different ingredients than usual and oh my, it is to die for and could not be anymore nutritious. When it comes to making my own soups, I just throw in whatever might be on hand. Today I wanted healthy. The savory aroma about did me in while it was cooking, but I don't want to keep it to myself so I will try to get some general measurements.

The ingredients involve lots of green vegetables, namely kale, brussel sprouts, cabbage, chicory, and broccoli. Right there is enough fiber and vitamins to put hair on your chest and a spring in your step. Let's get to the recipe, and following I will give some nutrition information about some of the ingredients.

My greens were fresh, but they came in a bag mixed from Costco.
My greens were fresh, but they came in a bag mixed from Costco. | Source
Source

Adapt as you prefer

I used some ingredients already prepared simply because I live in a 400 sq. ft. trailer and my kitchen counter is a postage stamp, so chopping up tons of veggies and fresh herbs becomes a messy and cumbersome process. Most people will want to purchase and chop fresh ingredients. My greens were fresh, but they came in a bag mixed from Costco, and the herbs and spices were dried, not fresh. The chicken stock was from Costco. If you prefer to make it from scratch you can do that of course.

This is not an exact, rigid recipe. I just throw stuff in (as many of you probably do) so consider this a rough estimate and of course use herbs and spices of your preference. I will put down what I used and liked. Bon appétit!

Ingredients

  • 1 32 Fl. oz box Chicken stock, I used Kirkland organic Chicken stock but you can make your own
  • 10 oz water
  • 2 handfuls Eat Smart Sweet Kale Vegetable Salad kit, (from Costco) Chop your own veggies if you like.
  • 2 organic chicken breasts
  • 1 TBSP minced garlic, in the jar or you can use fresh
  • Thyme, to your taste
  • Basil, to your taste
  • Italian seasoning, to your taste
  • Rosemary, to your taste
  • 1 - 2 pinches Red pepper flakes, (optional)
  • 1/2 cup Quinoa, cooked
  • Salt and Pepper, to taste

Instructions

  1. If you're using pre-made stock, pour it into the pot and add the amount of water you'd like.
  2. Add garlic, herbs and spices.
  3. Add two chicken breasts.
  4. Simmer until the chicken is fully cooked.
  5. Remove chicken breasts and cut chicken into bite sized pieces and return them back to the pot.
  6. Turn off heat and add quinoa and greens. Let them sit about 5 to 10 minutes.
  7. Serve hot. Serve with crusty bread if you'd like.
Prep time: 15 min
Cook time: 2 hours
Ready in: 2 hours 15 min
Yields: Serves four to five servings

Chock full of Greens Chicken Soup

5 stars from 2 ratings of Chicken Soup with Greens
Kale is rich in vitamin K and powerful antioxidants.
Kale is rich in vitamin K and powerful antioxidants. | Source

Rich nutrients of kale

Kale is incredibly high in fiber and antioxidants, the benefits to our bodies are mind boggling. Recent scientific research indicates that antioxidants are known to be powerful cancer fighters, and kale is one of the most antioxidant rich vegetables there is. A cup of raw, chopped kale provides the following daily value to our bodies:

  • Dietary fiber - 5% DV (Daily value)
  • Vitamin A - 206% DV
  • Vitamin C - 134% DV
  • Vitamin K - 684% DV The greatest antioxidant value in Kale. Also found to reduce the likelihood of cancer, and is good for eye and bone health as well. Caution should be taken as too much vitamin K can interfere with blood coagulation. People taking anti coagulants should not eat vitamin K rich foods. Vitamin K also hinders calcium absorption.
  • Calcium - 9% DV
  • Iron - 6% DV
  • Magnesium - 6% DV
  • Potassium - 9% DV
  • Copper - 10% DV
  • Manganese - 26% DV
  • Vitamin B-6 - 9% DV Makes antibodies to fight many kinds of diseases. Maintain nerve function, makes hemoglobin, breaks down proteins, keeps blood sugar in normal rages.

* Percent Daily Values (%DV) are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet. Your daily values may be higher or lower based on your individual needs.

* Source: Nutrient data for this listing was provided by USDA SR-21.

The best way to eat Kale is steamed or raw. Like many vegetables in the cabbage family, too much will cause gastrointestinal distress - bloating and gas. Kale also contains goitrogens, an element that suppresses thyroid function; however, steaming should alleviate most of that problem. It is recommended that kale be enjoyed in moderation.

Brussels sprouts are rich in vitamin C.
Brussels sprouts are rich in vitamin C. | Source

Brussels sprouts

Brussels sprouts are in the cabbage family; they even look like miniature cabbages. They are a winter crop. Like most green, leafy vegetables, brussels sprouts have a lot of fiber. Like kale, Brussels sprouts has powerful antioxidants nutrients. Following is rundown of its rich vitamin and nutrient content in 1 cup raw:

  • Dietary fiber - 13% DV
  • Vitamin C - 125% of the DV
  • Vitamin A - 13% of the DV.
  • Folate (folic acid) - 13% of the DV.
  • Vitamin K - 195 % of the DV.
  • Vitamin B-6 - 10% DV
  • Iron - 7%
  • Manganese - 15%

* Percent Daily Values are for adults or children aged 4 or older, and are based on a 2,000 calorie reference diet.
* Source: USDA National Nutrient Database for Standard Reference, Release 25

Brussels sprouts are best served raw or steamed.

Like kale, the best way to prepare Brussels sprouts is to eat it raw (such as in salads) or steamed. They, too, contain goitrogens, so moderation is advised if you have thyroid issues.

*See my wonderful recipe below for OMG Brussels Sprouts. It's yummy.

Chicory

Most people think of coffee when they hear the word Chicory, and often times chicory is added to coffee to enhance richness. Earlier in history (and even still today in certain places), chicory was used in place of coffee when coffee was in short supply or too costly. The root was roasted and ground (brewed) and used as a coffee like beverage. But chicory is used in a wide variety of ways. The leaves are often used in food, such as in this soup recipe, and it is added to salads and other dishes. It is also known as endive and radicchio.

Chicory also has many medicinal purposes. It has laxative properties, particularly gentle enough for children; is good for digestive issues, such as indigestion and constipation; is a good natural sedative; has been used as a topical for certain skin conditions; and is a good anti-inflammatory treatment for gout and arthritis.

Here is a nutritional breakdown of chicory:

Vitamin A - 33% DV.

Vitamin C - 12% DV.

Vitamin K - 103% DV

Folate - 8% DV

Calcium - 3% DV

Potassium - 3% DV

Copper - 4% DV

Manganese 6% DV

Chicory is an herb you want to use moderately as well.


© 2014 Lori Colbo

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6 comments

Ericdierker profile image

Ericdierker 2 years ago from Spring Valley, CA. U.S.A.

Great stuff here.


Peggy W profile image

Peggy W 2 years ago from Houston, Texas

We love shopping at Costco and those bags of veggies such as you used are great for salads...or as ingredients in soup such as you used it in this recipe. I love making homemade soups and often use things on hand by way of veggies and herbs, etc. Voted up and useful. Sounds good! Gave it a 5 star rating!


MsDora profile image

MsDora 2 years ago from The Caribbean

Lori, if I lived closer, I'd invite myself over for some healthy soup and some fun conversation. Thank you for sharing.


breakfastpop profile image

breakfastpop 2 years ago

I am a chicken soup olver, so thanks for the recipe!


Faith Reaper profile image

Faith Reaper 2 years ago from southern USA

Nothing warms the soul like homemade chicken soup and your recipe sounds truly delicious. Thank you for sharing of all the wonderful health blessings.

Up and more and away

Blessings always


teaches12345 profile image

teaches12345 2 years ago

Nothing like having a wonderful bowl of chicken soup any day! Thanks for the share and the information on the vegetables.

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