Chicken Soup with Veggies and Farro
This chicken soup will soon become your go-to recipe this winter because it's so simple and delicious. It also requires minimal prep time! My simple chicken soup recipe combines protein, carbs and fat while also incorporating vegetables for a well-rounded snack or meal that's balanced and tasty. I like to make a batch at the beginning of the week so I have easy access to soup at lunch and dinner throughout the week.
Prep Time: 10 minutes
Cook Time: 70 minutes
Ingredients (yields approximately 10 one-cup servings):
1 medium onion, chopped
2 medium zucchini, chopped
2 Tbsp oil (I like to use avocado oil or olive oil)
6 C low sodium chicken broth (I like to use Pacific Organic Free-Range Low Sodium broth, which has 20 mg sodium per serving. You may need to adjust the amount of salt to taste if using a broth that contains more sodium).
4 C water
2 C carrots, chopped
1 C parsnips, skinned and chopped
1 C farro, dry
12 oz cooked chicken breast (I like to use Trader Joe's Just Chicken, which is pre-packaged in the refrigerator section. The only ingredient is chicken breast and it is cut into cubes. Of course, you can also make your own chicken breast ahead of time and use that, instead.)
2 tsp dill (can use fresh or dried dill weed, I typically use dried because I have it in my spice cabinet)
1 tsp salt
1/2 tsp ground black pepper
1. Warm oil in a large pot over medium heat. Add onion and cook for approximately 5 minutes, stirring occasionally. Add zucchini and cook for another ~10 minutes, until soft and translucent but not browned.
2. Add chicken broth, water, chopped carrots, chopped parsnips, farro, cooked chicken breast, dill, salt and pepper. Mix all ingredients together, raise heat and bring soup to a boil. Allow soup to boil for approximately 10-15 minutes.
3. Cover soup, leaving lid slightly off balance, reduce to low heat and simmer soup for approximately 30 minutes. Enjoy!
*If you need to make this gluten free, swap the broth for a certified gluten free broth (Kitchen Basics makes a gluten free, unsalted chicken stock) and swap the farro for quinoa. Ensure spices are certified gluten free if you need to avoid potential sources of cross contamination, such as in the case of celiac disease.
Nutritional Analysis Per Serving (1 serving = 1 C)
Calories 180 calories, Total Fat 4 g, Saturated Fat 1 g, Cholesterol 27 mg, Carbohydrates 21 g, Fiber 3 g, Protein 16 g, Sodium 336 mg, Calcium 46 mg