Chicken and vegetable soup
A light, filling meal-soup, perfect for cutting in the evening: lots of volume, protein and very few calories in one comforting bowl.
Nutrition values per serving, computed from the ingredients.
Ingredients
- check_circle300 g chicken breast
- check_circle2 carrots
- check_circle1 zucchini
- check_circle1 leek
- check_circle100 g green beans
- check_circle1 onion
- check_circle1.5 L chicken stock
- check_circleParsley, salt, pepper
Method
- 1Slice all the vegetables.
- 2Bring the stock to a boil and add the carrots, onion and leek.
- 3After 10 minutes, add the cubed chicken, zucchini and green beans.
- 4Cook for 15 minutes, season and scatter parsley.
- 5Serve piping hot.
The meal-in-a-bowl soup, comforting and light
A good chicken and vegetable soup is more than a starter: with 28 g of protein for 277 kcal, it is a genuine light, comforting meal. Chicken breast provides the protein, the variety of vegetables the fibre and micronutrients, the broth volume and hydration. Ideal when cutting, in the evening, or when you're coming down with something.
Volume in the service of satiety
A soup's strength is its volume: a large bowl fills the stomach for very few calories, which helps hold a deficit without hunger. To make it a heartier meal (balance, bulking), add starches: potatoes, pasta, rice, or a slice of whole-grain bread. The chicken-vegetable base stays light.
A soup with real flavour
The secret to a tasty soup is a good broth and aromatics. Sauté the onion before adding the broth, cook the chicken in it then shred it, and keep the vegetables slightly crunchy. A bouquet garni, fresh parsley and a little lemon lift the whole thing. It can be made in bulk and freezes very well.
Varying it with the season and your mood
Chicken soup is a framework you fill as you like. Follow seasonal vegetables: zucchini, tomato and green beans in summer, leek, carrot, cabbage and pumpkin in winter. To transform it, add a handful of vermicelli, rice, lentils or chickpeas, which bring carbs and extra plant protein.
The aromatics completely change the dish's character: ginger, lemongrass and coriander for an Asian soup; cumin and coriander for a spicy version; bouquet garni and parsley for the classic. The same chicken-broth base can thus give you a different soup every week, always light and protein-rich.
What to pair it with
To vary light, protein-rich soups and simmered dishes, these recipes extend the idea.
Key takeaways
- 28 g protein for 277 kcal: a comforting, light meal-in-a-bowl soup.
- The bowl’s volume satisfies without weighing down calories: ideal when cutting.
- Add potatoes, pasta or bread for a heartier meal.
- Batch-friendly and freezes very well.
Frequently asked questions
Can a soup be a real athlete’s meal?
Yes, as long as it contains a real protein source (here chicken). A vegetables-only soup is too low in protein for a meal; with chicken, legumes or eggs, it becomes a complete, light meal.
Does soup help with weight loss?
It can help thanks to its volume and low calorie density, which promote satiety. But no soup causes weight loss on its own: it is the overall calorie deficit that matters. A protein soup is a good tool within that.
Can you freeze chicken soup?
Yes, it freezes perfectly in individual portions for up to 3 months. Let it cool before freezing and reheat it gently in a pan. Shredded chicken handles freezing very well.
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