Healthy Chicken Soup

Ingredients

• 1 wholeorganic chicken
• 1 largeonion, halved
• 2carrots
• 6bay leaves
• 15 ml (1 tbsp)whole peppercorns
• 15 ml (1 tbsp)whole allspice
• 2celery stalks, halved
• 3garlic cloves
• 30 ml (2 tbsp)salt
• 3sweet potatoes, peeled
• 30 ml (2 tbsp)olive oil
• 1 largeonion, chopped
• 8garlic cloves, minced
• 225 g (1½ cups)celery, chopped
• 240 g (2 cups)carrots, chopped
• 5 ml (1 tsp)ground turmeric
• 15 ml (1 tbsp)ginger, minced
• 7.5 ml (1½ tsp)dried thyme
• 90 g (3 cups)kale, shredded
• 22.5 ml (1½ tbsp)fresh rosemary, chopped
• to tastesalt and pepper
• to tasteParmesan cheese
• to tastegreen onions, sliced
• as needed to cover the chickenwater

Instructions

1. 1

   Start the broth

   Put the whole chicken, halved onion, 2 carrots, bay leaves, peppercorns, allspice, halved celery stalks, 3 garlic cloves and 2 tablespoons of salt in a large stockpot. Add enough water to cover the chicken, bring to the boil, then reduce the heat and simmer for 2 hours, adding water if needed to keep the chicken covered.

2. 2

   Strain the broth

   After 2 hours, strain the broth into another large pan. Remove the chicken meat and set it aside; discard the other solids.

3. 3

   Simmer the bones

   For the optional longer broth, return the bones and skin to the strained broth, leaving out only the chicken meat, and simmer for a further 10 hours.

4. 4

   Soften the vegetables

   Heat the olive oil in a large frying pan. Fry the chopped onion and celery until the onion is translucent.

5. 5

   Add aromatics

   Stir in the minced garlic, turmeric and ginger, and fry for 1 minute. Tip the onion and celery mixture into the strained broth.

6. 6

   Simmer the roots

   Cut the peeled sweet potatoes into 1-inch (2.5 cm) cubes. Add them to the broth with the chopped carrots, thyme and rosemary, then simmer for 20 minutes.

7. 7

   Finish the soup

   Add the kale and reserved chicken meat, then simmer for 5 minutes. Season to taste with salt and pepper, and serve topped with sliced green onions and Parmesan cheese.

What is healthy chicken soup?

Chicken soup is made in many forms, from clear broths to fuller bowls with vegetables and grains. This version builds its base by simmering a whole chicken with aromatics, then turns that broth into a meal with sweet potatoes, kale and herbs.

The two-stage method gives the soup both a long-cooked broth and freshly cooked vegetables. Keeping the chicken meat aside while the broth is strained also makes it easy to add the meat back near the end.

Nutrition and macros by portion

The nutrition label shows one serving as written: 430 calories, 37g protein, 34g carbs, 17g fat.

The sweet potatoes and carrots provide most of the carbohydrates, while the chicken supplies most of the protein. Olive oil and Parmesan contribute fat, and the broth's salt level can vary with how much salt remains in the pot. Balance a bowl with a green salad or extra vegetables, and season cautiously at the end.

Building the broth

Whole chicken: use a stockpot large enough to keep the bird covered with water, and top up the water if its level drops during the first 2-hour simmer.

Aromatics: onion, celery, garlic, bay, peppercorns and allspice flavour the liquid as it cooks. Straining removes these solids before the finishing vegetables go in.

The optional long simmer

Extra time: after straining, the recipe calls for returning the bones and skin to the broth for another 10 hours, with only the meat removed. This is an optional extension, not a replacement for the initial 2-hour cook.

Safety: keep the broth at a gentle simmer during this extended stage and avoid leaving a pot unattended. If you do not want a very long cooking session, skip this extra step and continue with the soup.

Getting the texture right

Sweet potatoes and carrots: cut the sweet potatoes into even 2.5 cm cubes so they cook at a similar pace to the chopped carrots. Simmer for the stated 20 minutes, checking that the cubes are tender without falling apart.

Kale and chicken: add these only for the final 5 minutes. That short simmer warms the shredded meat and softens the kale while helping it retain some texture.

Cooking the aromatics

Onion and celery: fry them in olive oil until the onion turns translucent before adding them to the broth. This step softens their flavour and gives the finished soup a more rounded base.

Garlic, turmeric and ginger: cook these for just 1 minute, stirring so the garlic does not catch on the pan. Add the mixture to the broth promptly.

Serving the soup

Toppings: sliced green onions and Parmesan are added in the bowl, where they bring a fresh, savoury finish. Season the soup before serving, then let diners add more cheese if they like.

On the side: serve with crusty bread or toast for dipping. The sweet potatoes and chicken make the soup filling on its own, so a simple side salad also works.

Recipe notes & tips

• Choose a stockpot that leaves enough room to cover the chicken with water.
• Keep the initial simmer gentle rather than letting the broth boil vigorously.
• Skim excess foam from the broth if it gathers on the surface.
• Cut the sweet potatoes into evenly sized cubes for more consistent cooking.
• Taste the broth before adding extra salt, especially if you plan to use Parmesan.
• Add the green onion and cheese just before serving so their flavours stay distinct.

Variations

• Add noodles: cook them separately and spoon them into bowls to keep them from soaking up the broth.
• Use spinach: swap it for kale and stir it in during the final few minutes.
• Bring in lemon: finish each bowl with a squeeze of lemon for a brighter flavour.
• Add beans: stir in drained white beans with the kale for a heartier bowl.
• Skip the cheese: leave off the Parmesan for a lighter, dairy-free topping.

Common mistakes to avoid

• Boiling the broth hard: a rolling boil can make it cloudy; lower the heat to maintain a gentle simmer.
• Letting the pot run low: check that the chicken stays covered and add water if necessary.
• Overcooking the sweet potato: check the cubes as they simmer and move on when they are just tender.
• Adding kale too early: it can become overly soft; add it with the chicken for the final 5 minutes.
• Over-salting the finished soup: taste the broth first, then adjust gradually before serving.

How to store

Cool leftovers promptly and refrigerate them in a covered container for up to 3 days. Reheat gently in a saucepan until piping hot, adding a splash of water if the soup has thickened; freeze portions for up to 3 months for best quality.

Frequently asked questions