Love this recipe? Save it to Pinterest before you forget!
Why You'll Love This meal prep friendly chicken and kale soup for busy weeknights
- Easy to Prepare: This recipe is designed to be quick and simple, making it perfect for busy weeknights when time is of the essence.
- Meal Prep Friendly: The soup can be prepared in advance and refrigerated or frozen for later use, making it an ideal option for meal prep.
- Nutritious and Healthy: The combination of chicken, kale, and vegetables provides a nutrient-rich and healthy meal option that's perfect for the whole family.
- Customizable: The recipe can be easily customized to suit your tastes and dietary preferences, making it a versatile and accommodating option.
- Affordable: The ingredients used in this recipe are affordable and accessible, making it a budget-friendly option for families and individuals alike.
- Delicious and Flavorful: The combination of spices and herbs used in this recipe creates a truly delicious and flavorful soup that's sure to become a favorite.
- Perfect for Any Time of Year: This soup is perfect for any time of year, whether it's a cold winter's night or a warm summer evening.
- Can be Served with a Variety of Sides: The soup can be served with a variety of sides, such as crusty bread, salad, or rice, making it a versatile and accommodating option.
Ingredient Breakdown
The key ingredients in this recipe include chicken breast or thighs, kale, onions, garlic, carrots, celery, chicken broth, diced tomatoes, and a variety of spices and herbs. Each of these ingredients plays a crucial role in creating a delicious and nutritious soup. The chicken provides lean protein, while the kale adds a boost of vitamins and antioxidants. The onions, garlic, carrots, and celery add natural sweetness and depth of flavor, while the chicken broth and diced tomatoes create a rich and savory base. The spices and herbs, including thyme, rosemary, and bay leaves, add a fragrant and aromatic flavor that complements the other ingredients perfectly.
How to Make meal prep friendly chicken and kale soup for busy weeknights
Chop the onions and garlic into small pieces and sauté them in a large pot over medium heat until they are softened and fragrant.
Add the chicken to the pot and cook until it is browned on all sides, about 5-7 minutes.
Add the carrots and celery to the pot and cook until they are tender, about 5-7 minutes.
Add the chicken broth, diced tomatoes, and spices to the pot and stir to combine.
Bring the soup to a boil and then reduce the heat to low and simmer for 20-25 minutes or until the chicken is cooked through and the vegetables are tender.
Stir in the kale and cook until it is wilted, about 2-3 minutes.
Season the soup with salt and pepper to taste.
Serve the soup hot, garnished with chopped fresh herbs if desired.
Store the soup in the refrigerator for up to 3 days or freeze for up to 2 months.
Reheat the soup as needed, either in the microwave or on the stovetop.
Tips for Perfect Results
Using high-quality ingredients, such as fresh vegetables and lean protein, will result in a more flavorful and nutritious soup.
Overcooking the vegetables can result in a mushy and unappetizing texture. Cook them until they are tender but still crisp.
Adding the kale too early can result in a bitter flavor. Add it towards the end of cooking time, so it wilts into the soup and retains its nutrients.
Using the right amount of broth is crucial to achieving the perfect consistency. Too little broth can result in a thick and starchy soup, while too much can make it too watery.
Don't be afraid to experiment with different spices and herbs to find the perfect flavor combination. This will add depth and complexity to the soup.
Letting the soup rest for a few minutes before serving allows the flavors to meld together and the soup to thicken slightly, resulting in a more satisfying and filling meal.
Serving the soup with a variety of sides, such as crusty bread or a green salad, adds texture and variety to the meal, making it more interesting and satisfying.
Making the soup in large batches and storing it in the refrigerator or freezer makes it a convenient and healthy meal prep option for busy weeknights.
Common Mistakes to Avoid
-
Not Browning the Chicken Properly:
Fix: Make sure to cook the chicken over medium-high heat, stirring occasionally, until it is nicely browned on all sides. This will add depth of flavor and texture to the soup.
-
Overcooking the Vegetables:
Fix: Cook the vegetables until they are tender but still crisp. Overcooking can result in a mushy and unappetizing texture.
-
Not Using Enough Broth:
Fix: Use the right amount of broth to achieve the perfect consistency. Too little broth can result in a thick and starchy soup.
-
Not Seasoning the Soup Properly:
Fix: Season the soup with salt and pepper to taste, and adjust the seasoning as needed. This will bring out the flavors of the ingredients and add depth to the soup.
Variations & Substitutions
Replace the chicken with additional vegetables, such as diced bell peppers or zucchini, and use vegetable broth instead of chicken broth.
Use gluten-free chicken broth and be sure to check the ingredients of the diced tomatoes and spices to ensure they are gluten-free.
Replace any dairy products, such as cream or cheese, with non-dairy alternatives, such as coconut milk or almond milk.
Add diced jalapenos or red pepper flakes to the soup for an extra kick of heat.
Use low-sodium chicken broth and reduce the amount of salt used in the recipe.
Cook the soup in a slow cooker on low for 6-8 hours or on high for 3-4 hours.
Storage & Make-Ahead
The soup can be stored at room temperature for up to 2 hours. After 2 hours, it should be refrigerated or frozen to prevent bacterial growth.
The soup can be stored in the refrigerator for up to 3 days. It should be cooled to room temperature before refrigerating, and it's best to store it in a shallow container to help it cool faster.
The soup can be frozen for up to 2 months. It's best to freeze it in airtight containers or freezer bags, and to label the containers with the date and contents.
Frequently Asked Questions
Can I make this ahead of time?
Yes! You can prepare this recipe up to 2 days in advance. Store it covered in the refrigerator and bring to room temperature before serving. The flavors actually improve as they meld together overnight.
Can I freeze the soup?
Yes, the soup can be frozen for up to 2 months. It's best to freeze it in airtight containers or freezer bags, and to label the containers with the date and contents. When you're ready to eat it, simply thaw it overnight in the refrigerator and reheat it on the stovetop or in the microwave.
Is this recipe gluten-free?
Yes, this recipe is gluten-free, but be sure to check the ingredients of the chicken broth and diced tomatoes to ensure they are gluten-free. You can also use gluten-free chicken broth and diced tomatoes to make the recipe.
Can I use different types of protein?
Yes, you can use different types of protein, such as turkey, beef, or pork, in place of the chicken. Just adjust the cooking time and seasonings accordingly.
Can I add other vegetables to the soup?
Yes, you can add other vegetables, such as diced bell peppers or zucchini, to the soup. Just adjust the cooking time and seasonings accordingly.
Is this recipe suitable for a slow cooker?
Yes, this recipe can be made in a slow cooker. Simply brown the chicken and cook the vegetables in a pan, then transfer everything to the slow cooker and cook on low for 6-8 hours or on high for 3-4 hours.
Can I make this recipe in a pressure cooker?
Yes, this recipe can be made in a pressure cooker. Simply brown the chicken and cook the vegetables in a pan, then transfer everything to the pressure cooker and cook for 10-15 minutes.
Is this recipe suitable for a large crowd?
Yes, this recipe can be made in large quantities to feed a crowd. Simply multiply the ingredients and adjust the cooking time accordingly.
meal prep friendly chicken and kale soup for busy weeknights
Ingredients
- 1 pound boneless, skinless chicken breast or thighs
- 2 cups chopped kale, stems removed and discarded, leaves coarsely chopped
- 1 large onion, chopped
- 3 cloves garlic, minced
- 2 medium carrots, chopped
- 2 stalks celery, chopped
- 4 cups chicken broth
- 1 can (14.5 oz) diced tomatoes
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 tablespoons olive oil
Instructions
- Step 1: Heat Oil and Sauté Onions. Heat the olive oil in a large pot over medium heat. Add the chopped onion and cook until softened, about 5 minutes.
- Step 2: Add Garlic, Carrots, and Celery. Add the minced garlic, chopped carrots, and chopped celery to the pot. Cook for an additional 5 minutes, stirring occasionally.
- Step 3: Add Chicken and Cook. Add the chicken to the pot and cook until browned on all sides, about 5-7 minutes.
- Step 4: Add Broth, Tomatoes, and Thyme. Add the chicken broth, diced tomatoes, and dried thyme to the pot. Stir to combine.
- Step 5: Bring to a Boil and Simmer. Bring the mixture to a boil, then reduce the heat to low and simmer for 20-25 minutes or until the chicken is cooked through.
- Step 6: Add Kale and Season. Stir in the chopped kale and cook until wilted, about 2-3 minutes. Season with salt and pepper to taste.
- Step 7: Serve and Enjoy. Serve the soup hot, garnished with additional kale if desired.
Recipe Notes
- Storage tip: Cool the soup to room temperature, then refrigerate or freeze for later use.
- Make ahead: Prepare the soup up to a day in advance, then reheat and serve.
- Substitution: Swap kale for spinach or collard greens if desired.
- Pro tip: Use low-sodium chicken broth for a healthier option.
- Variation: Add diced potatoes or other vegetables to the soup for added flavor and nutrition.
- Leftovers: Use leftover chicken and vegetables to make a delicious chicken salad or wrap.
