Extremely Healthy Soup
This is a very delicious and extremely healthy soup. I didn't think my family would eat it, but we love it!
This is a very delicious and extremely healthy soup. I didn't think my family would eat it, but we love it!
- salt and pepper to taste
- 3 tablespoons olive oil
- 2 large garlic cloves minced
- 2 large sweet onions sliced
- 1 1/2 pounds chicken breasts boneless and skinless cut in small cubes (i fry in oil whole & cut when cool)
- 2-3 large carrots sliced
- 1/4 cup rice raw
- 1 green jalapeno pepper seeded and minced
- 1/2 teaspoon dried thyme crushed, not powder
- 1/2 teaspoon dried oregano crushed, not powder
- 8-9 cups chicken broth natural is best
- 1 large can black beans well rinsed
- 6 cups fresh spinach packed, rough chopped
- 1 large tomato finely diced (or 14 oz can diced)
- 1 cube chicken bouillon if needed for flavour
- Carbohydrate 13.2884248482015 g
- Cholesterol 49.3866702375 mg
- Fat 2.64275858845591 g
- Fiber 1.68714963571517 g
- Protein 21.7136079941823 g
- Saturated Fat 0.50570410596065 g
- Serving Size 1 1 Serving (223g)
- Sodium 95.3115837242251 mg
- Sugar 11.6012752124863 g
- Trans Fat 0.443212839282878 g
- Calories 166 calories
Step-by-step
- Heat oil in heavy stock pot, fry chicken - set aside.
- In same oil, fry onions, carrots, rice slowly until onions start to brown lightly.
- Add garlic, pepper for few minutes, then everything except spinach.
- Cook few minutes till slow boil.
- Add spinach - another 4 minutes and you're done.
- Freezes well.
Ingredient proportions rarely reveal how starches behave during prolonged liquid suspension. Raw white rice absorbs ambient moisture continually as it sits, meaning starches swell and eventually disintegrate if stored too long in a broth base. Adding the grain directly to the pot works well for immediate service, but separate cooking prevents complete breakdown when planning extended refrigeration. Long-grain varieties hold their structural integrity better than short-grain alternatives under sustained thermal exposure.
Combining chicken broth with brassicas, legumes, and alliums draws upon centuries of regional pot-age traditions found throughout rural agricultural communities. These historical preparations relied on whatever roots and leafy greens were seasonally accessible to build deep savory profiles without heavy dairy additions. Natural gelatin extracted from simmering bones provides body while maintaining a remarkably low fat concentration per serving. Natural stock also delivers free amino acids that enhance perceived saltiness without increasing sodium chloride levels.
Cellulose walls in root vegetables like carrots soften through gelatinization of pectin at approximately 200 degrees Fahrenheit. Introducing aromatics incrementally prevents scorching, particularly when dealing with minced garlic that burns rapidly above medium-low heat settings. Slicing onions uniformly ensures even moisture release during the initial sweating phase, which builds foundational Maillard reactions in the base of a heavy-bottomed stockpot. Deglazing properly releases these caramelized compounds back into the circulating liquid.
Freezing cooked spinach requires careful consideration because high water content leads to cellular rupture during ice crystal formation. Rapidly chilling the pot in an ice-water bath before transferring portions to airtight containers preserves cellular structure and minimizes textural mushiness upon thawing. Reheat frozen batches gently on the stovetop over medium-low heat, avoiding a rolling boil that toughens pre-cooked poultry proteins. Consume stored portions within three months for optimal retention of volatile aromatic compounds.
