Superfood soup

Recipe by Seanyg

  • Time needed: 30 mins
  • Calories per serving: 180
  • Servings: 4
  • Difficulty: 1
  • Rating: 4.83 based on 6 reviews

A thick and filling soup, packed full of goodness for under 200 calories

Ingredients

• 2 chicken breasts
• 200g (1 bag) kale
• 1 onion or leek
• 1 head of broccoli
• 1 tbs olive oil
• Chilis to taste (I use 3 usually)
• 3 cloves garlic
• 1 ltr chicken stock
• 1 thumb-size cube ginger
• 1 sweet potato (optional)
• Seasoning (salt,pepper,sage,tyme,basil)

Method

I use a soup maker for this usually but if you don't have one, then I would suggest using a large casserole pan as the kale can take up a lot of room initially before it has reduced.
Dice the chicken and cook on a medium heat using the olive oil. Once it has started to brown, add the onion, chilli, garlic and ginger (chopped or thinly sliced).
After a few more minutes add in the broccoli and optional sweet potato (chopped) and pore over half the stock. Once the broccoli starts to soften add in the kale along with the rest of the stock and seasoning.
Cook on a low heat for another 15 mins then leave to cool a little. Once it has reached a manageable temperature, transfer to a blender and blend as preferred.
This can then be transferred to 4 plastic containers for freezing / fridge.

15 reviews for “Superfood soup”

  • review by:
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    Just finished this off for tea …so filling and the taste was amazing

  • review by:
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    Glad you liked it Helene :0)

  • review by:
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    How many calories if you add the sweet potato?

  • review by:
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    It depends on how big it is – I’ve seen some huge sweet potatoes 🙂
    A medium-sized one (5 inches long) would be about 120 cals – so only another 30 calories per portion i would say.

  • review by:
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    Thanks for the recipe. It is a great taste. I could only eat half of the usual serving size, that’s what the BSD has done for me 🙂 therefore I have plenty of freezer packs now for a ‘grab-a-meal’ day. It feels all the better too having read about the value of kale.
    Note: my chili rating is way lower than yours. :-0

  • review by:
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    Ah yes, good point!! sorry, I should’ve mentioned I have an asbestos mouth 😋

  • review by:
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    This soup is delicious and easy to make thank you for sharing

  • review by:
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    I love this soup. It has a great flavour and is thick and filling, and it is a big portion. I made it for dinner tonight, and am taking to work for lunch tomorrow. I added 100g of spinach too because it was sitting in the fridge and I thought it would help with ‘regularity’ !

  • review by:
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    I love this soup. It has a great flavour and is thick and filling, and it is a big portion. I made it for dinner tonight, and am taking to work for lunch tomorrow. I added 100g of spinach too because it was sitting in the fridge and I thought it would help with ‘regularity’ ! Thanks for the recipe Seanyg.

  • review by:
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    This was the first meal I made for starting BSD. It was filling, and took away the very annoying early days hunger feeling. It also allowed me to make enough for use the following day. I wasn’t sure if fresh ginger was OK, as that was all I had in the fridge, but it added a zing and fresh taste to the dish. I will be making this again, for sure!

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