Chicken Kale and Bean Soup
chicken cooks quickly in the pot - option for beans: pinto, black and adzuki
For the past few months, I’ve been studying the benefits of and differences between various plant-based proteins and animal-based proteins. Long story short, my body was not digesting plant-based protein enough to keep my mojo up - as proteins are the building blocks of our bodies. I started to eat more animal protein and, lo and behold, it was a game changer.
We are all individuals that need different diets at different times in our lives. Pay attention to your energy and mood, behavior, and weight gain (or loss). Speak to your doctor for advice and ask questions.
This recipe is inspired by Dr. Gabrille Lyon with a few of my delicious modifications. Dr. Lyon is an expert in nutrition who focuses on Muscle Centric Medicine - improving muscle and lean body mass for better health - even working with navy seals and their diets. Check her out! She’s the author of a new book Forever Young.
Recipe
2 tbsp cooking oil - avocado, grapeseed, or coconut
1 large yellow onion - chopped
Salt and pepper to taste
1 lb boneless chicken breast - chopped small
4 garlic cloves - chopped
2 tsp dry oregano
2 cups beans - pinto, black, cook's choice of pre-cooked or canned - rinse well
4 cups kale leaves - finely chopped
5 cups low sodium vegetable broth or water
½ freshly squeezed lemon juice
Instructions
In a large pot, heat the oil over medium-high heat
Add onions and cook for 3 to 5 minutes or until softened and translucent
Season with salt and pepper
Add chicken and garlic and cook for 3 to 5 minutes or until cooked through
Season with oregano, add a little more salt and pepper and cook for another minute
Add beans, kale, broth or water to the pot and bring to boil. Reduce heat and simmer for 8 to 10 minutes or until the kale is completely wilted
Add fresh lemon juice and season with a little more salt and pepper to taste
Divide evenly between bowls and enjoy this highly nutritious and yummy soup
FYI, one serving is equal to approximately 2 cups
Genia’s Spoon Me Tips
This soup can be refrigerated in an airtight container for up to 4 days or frozen for up to 3 months. I’m always on the go with my thermos when it comes to hot foods and soups.
Always travel prepared to avoid grabbing the unhealthy choices. Prepare to succeed! I’ve had those experiences way too many times. Happier carrying around my stash of goodies.
I’m totally cool using water in my soups instead of vegetable broth - although, if you have homemade bone broth around, that would add much more flavor to your soup. And, of course you can add more veggies to your soup, too - celery, carrots, squash - chef’s choice!
Much love and protein,
Genia