Chicken Vegetable Soup
Step 0
A classic chicken vegetable soup built for real life: quick sauté for flavor, a gentle simmer to keep the chicken tender, and a big vegetable mix so each bowl feels like a meal. It is high in protein, freezer-friendly, and easy to scale.
Step 1
Ingredients for chicken vegetable soup
- Extra virgin olive oil 1 tbsp (13.5 g)
- Diced carrots 1 cup (145 g)
- Minced onion 1 cup (210 g) (about 1 medium onion)
- Minced celery 1 cup (150 g) (about 2 celery ribs)
- Minced garlic 1 tbsp (8.5 g)
- Boneless, skinless chicken breasts 1 lb (≈500 g)
- Low sodium chicken broth 1 quart
- Russet potatoes, cubed 2 cups (300 g) (cut into 1/4-inch cubes)
- Canned petite diced tomatoes 14 oz (396.9 g)
- Corn 1 cup (164 g)
- Cut green beans 1 cup (125 g)
- Peas 1 cup (160 g)
- Tomato paste 2 tbsp (32 g)
- Bay leaves 2 leaves (0.4 g)
- Black pepper 1 tsp (1.0 g)
- Dried basil 1 tsp (0.7 g)
- Dried oregano 1/2 tsp (0.5 g)
- Dried parsley 1/2 tsp (0.3 g)
Step 2
How to make the soup
- Start the base. Warm olive oil in a large pot over medium heat. Add onion, celery, and garlic. Cook, stirring occasionally, until softened and fragrant, about 8–10 min.
- Build the simmer. Add carrots, potatoes, chicken breasts, chicken broth, tomatoes, tomato paste, bay leaves, black pepper, basil, oregano, and parsley. Bring to a boil, then reduce to a steady simmer for 20–25 min, until potatoes are tender and chicken is cooked through.
- Shred the chicken. Remove the chicken breasts, shred them (two forks works), then return the chicken to the pot. Discard the bay leaves.
- Finish with the last vegetables. Stir in corn, green beans, and peas. Simmer 5 min to heat through. Taste and adjust seasoning at the end.
Storage:
Refrigerate in an airtight container up to 4 days.
Freeze in portioned containers for up to 3 months.
Thaw overnight in the fridge, or reheat gently on the stove (it reheats well from frozen too).
Step 3
Health-oriented chef cues
- Protein-forward soup: With 8.4 g protein per 100 g, this is the kind of meal that actually keeps you full. If you want it even more “meal-like,” serve it with a side salad instead of extra bread.
- Salt control is your lever: The listed salt is 0.2 g per 100 g. Keep it that way by using low-sodium broth and only salting at the end, bowl by bowl.
- Starch timing: Potatoes add comfort and workout-friendly carbs. If you want a lighter bowl, reduce the potato portion and increase green beans or peas for more volume.
- Tomato paste is “free flavor”: It boosts umami and body without needing cream. Let it cook briefly in the pot before the broth fully dilutes it for a deeper taste.
- Herb strategy: Dried basil and oregano give more than aroma. If you like a stronger finish, add an extra pinch at the very end so the volatile compounds survive the heat a bit better.
- Cold storage upgrade: The soup tastes better the next day because the starches and aromatics settle. If it thickens in the fridge, loosen it with a splash of broth or water while reheating.
Nutrition facts and macros
Macros & Calories
per 100 g
Calories
76.1 kcal
- Saturates: 0.4 g
- Sugars: 2.4 g
- Fiber: 1.6 g
- Salt: 0.2 g
See full macronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Energy | 318.7 kJ / 76.1 kcal | |
| Fat | 1.6 g | |
| Saturated | 0.4 g | |
| Monounsaturated | 0.8 g | |
| Polyunsaturated | 0.3 g | |
| Carbohydrate | 6.4 g | |
| Sugars | 2.4 g | |
| Starches | 3.2 g | |
| Fibre | 1.6 g | |
| Protein | 8.4 g | |
| Salt | 0.2 g |
Carbohydrates breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Total Carbs | 7.96 g | |
| Fiber | 1.59 g | |
| Starch | 3.23 g | |
| Sugars | 2.43 g | |
| Fructose | 0.68 g | |
| Galactose | 0.06 g | |
| Glucose | 0.73 g | |
| Lactose | 0.00 g | |
| Maltose | 0.04 g | |
| Sucrose | 0.92 g | |
| Added Sugars | 0.00 g | |
| Sugar Alcohol | 0.09 g | |
| Net Carbs | 6.28 g |
Fat (lipids) breakdown
| Nutrient | Amount | % RI |
|---|---|---|
| Fat | 1.56 g | |
| Monounsaturated | 0.77 g | |
| Polyunsaturated | 0.34 g | |
| Omega-3 | 0.03 g | |
| Omega-6 | 0.22 g | |
| Saturated | 0.36 g | |
| Trans-Fats | <0.01 g | |
| Cholesterol | 23.53 mg |
Protein (amino acid) breakdown
| Amino acid | Amount | % RI |
|---|---|---|
| Protein | 8.37 g | |
| Alanine | 0.46 g | |
| Arginine | 0.54 g | |
| Aspartic acid | 0.77 g | |
| Cystine | 0.09 g | |
| Glutamic acid | 1.28 g | |
| Glycine | 0.34 g | |
| Histidine | 0.28 g | |
| Isoleucine | 0.38 g | |
| Leucine | 0.64 g | |
| Lysine | 0.73 g | |
| Methionine | 0.19 g | |
| Phenylalanine | 0.32 g | |
| Proline | 0.27 g | |
| Serine | 0.31 g | |
| Threonine | 0.36 g | |
| Tryptophan | 0.10 g | |
| Tyrosine | 0.28 g | |
| Valine | 0.40 g |
Key Micronutrients
top 15 by % RI, per 100 g
See full micronutrient table (per 100 g)
| Nutrient | Amount | % RI |
|---|---|---|
| Vitamin A | 78.06 µg | |
| Vitamin C | 6.14 mg | |
| Vitamin D | 0.23 IU (≈0.01 µg) | |
| Vitamin E | 0.51 mg | |
| Vitamin K | 11.07 µg | |
| B1 (Thiamine) | 0.08 mg | |
| B2 (Riboflavin) | 0.09 mg | |
| Vitamin B3 (Niacin) | 3.35 mg | |
| B5 (Pantothenic Acid) | 0.53 mg | |
| B6 (Pyridoxine) | 0.37 mg | |
| Vitamin B12 | 0.05 µg | |
| Biotin | 0.13 µg | |
| Folate | 18.62 µg | |
| Choline | 34.79 mg | |
| Calcium | 19.07 mg | |
| Iron | 0.61 mg | |
| Magnesium | 20.10 mg | |
| Phosphorus | 90.11 mg | |
| Potassium | 282.88 mg | |
| Zinc | 0.42 mg | |
| Copper | 0.07 mg | |
| Manganese | 0.14 mg | |
| Selenium | 6.95 µg | |
| Iodine | 0.18 µg | |
| Sodium | 97.13 mg | |
| Salt | 0.20 g |
Step-by-step instructions
Step 1: Sauté the aromatics
Heat 1 tbsp (13.5 g) olive oil in a large pot. Add onion 1 cup (210 g) and celery 1 cup (150 g). Cook until softened, then add garlic 1 tbsp (8.5 g) and stir until fragrant.
Step 2: Simmer the soup base
Add carrots 1 cup (145 g), potatoes 2 cups (300 g), chicken breasts 1 lb (≈500 g), chicken broth 1 quart, diced tomatoes 14 oz (396.9 g), tomato paste 2 tbsp (32 g), bay leaves 2, and the dried herbs and black pepper. Bring to a boil, then simmer 20–25 min.
Step 3: Shred, then finish
Remove chicken, shred, and return it to the pot. Discard bay leaves. Stir in corn 1 cup (164 g), green beans 1 cup (125 g), and peas 1 cup (160 g), then simmer 5 min and serve.
Chicken vegetable soup FAQs
- Can I use chicken thighs instead of chicken breast?
- Yes. Thighs stay very tender. Simmer until fully cooked, then shred the same way.
- Can I make this soup in a slow cooker?
- Yes. Cook on low until chicken and potatoes are tender, shred the chicken, then add corn, peas, and green beans near the end so they stay bright.
- How do I keep the chicken from drying out?
- Do not over-boil. Keep it at a steady simmer, then shred and return to the pot.
- How do I thicken chicken vegetable soup?
- Let it simmer uncovered a little longer, or mash a small portion of the potatoes into the broth for a thicker texture.
- How long does chicken vegetable soup last in the fridge or freezer?
- Fridge up to 4 days. Freezer up to 3 months. Reheat gently for best texture.
