May 11, 2018
Excerpt and recipe from Jaki's Nutritionist Column
This is an un-blitzed soup, and one I make when I have some meat left over from a roast chicken the night before.
If you don’t have left over roast chicken meat, you could either buy it from the supermarket or simply poach a chicken breast in some stock.
1Heat the olive oil or ghee in a heavy based stock/soup pot on medium and add the chopped onion, garlic, carrots, celery, and bay leaves. Sauté until softening. Add a little salt & pepper to taste.
2Add the chicken stock and bring to the boil, followed by the chopped green vegetables of choice or availability. Simmer gently for 10 minutes or so.
3Add the chicken meat and the defrosted peas and bring back to a simmer.
4Stir in the tamari or miso paste and the spring onion.
5Add the chickpeas, or beans if using.
6Add the mixed herbs last and serve.
1 tbsp olive oil or 2tsp ghee
1 onion, chopped
2 cloves of garlic, finely chopped
2 carrots, finely chopped
3 ribs of celery, finely chopped
2 bay leaves
Salt & pepper
1.5 litres salt reduced chicken stock
2 cups of chopped green vegetables – broccoli, beans, courgettes, cabbage etc
2 cups of chicken meat
1 cup frozen peas defrosted in a colander using hot water
2 spring onion, chopped
2 tbsp soy sauce or tamari – alternatively 2 tsp white miso paste
1 tbsp of mixed fresh herbs such as parsley, thyme, rosemary or tarragon or 2 tsp dried oregano.
1 can of black beans, cannellini beans or chick peas (optional), rinsed and drained