Description
This nutrient-dense soup is the perfect meal prep solution, delivering 32g of high-quality protein per serving in just 25 minutes of active cooking. It features lean chicken breast, protein-packed chickpeas, and a hearty wild rice blend simmered in a savory, low-sodium broth. Fresh aromatics like leeks, celery, and a touch of lemon zest create a vibrant, healthy bowl that keeps you satisfied and energized without the need for processed ingredients. Perfect for hitting your fitness goals with ease.
Ingredients
2 tablespoons olive oil, divided
1 pound (450 g) boneless, skinless chicken breast, cut into 1-inch cubes
1 teaspoon ground cumin
1/4 teaspoon red chili flakes
1 teaspoon salt
1/4 teaspoon black pepper
1 medium leek, white and light green parts only, sliced
2 medium carrots, peeled and diced
2–3 celery stalks, diced
2 large garlic cloves, minced
1 teaspoon Italian seasoning
3/4 cup wild rice blend
2 (14-ounce/400 g) cans chickpeas, drained and rinsed
2 bay leaves
6 cups low-sodium chicken stock
2 tablespoons fresh lemon juice
1/4 cup fresh parsley, chopped
Instructions
Heat 1 tablespoon of olive oil in a large soup pot over medium-high heat.
Season the chicken with cumin, red chili flakes, salt, and black pepper.
Sear chicken for 5 minutes until browned, then remove and set aside.
Add remaining olive oil to the pot and sauté leek, carrots, and celery for 5 minutes.
Stir in minced garlic and Italian seasoning, cooking for 1 minute.
Add wild rice, chickpeas, bay leaves, and chicken stock to the pot; bring to a boil.
Reduce heat and simmer for 20 minutes or until rice is tender.
Return chicken to the pot and cook until heated through.
Stir in fresh lemon juice and chopped parsley before serving.
Notes
Store in airtight containers for up to 4 days in the refrigerator. Can be frozen for up to 3 months. For a thinner soup, add an extra cup of stock.
- Prep Time: 15
- Cook Time: 25
- Category: High Protein Meals
- Method: Stovetop
- Cuisine: Mediterranean Style