Gentle Chicken and Rice Soup

The quiet one: chicken, carrots, rice and ginger in a clear broth. Mild on purpose — seasoned with salt, lemon and fresh herbs rather than heat.

Serves 440 minutes gentlehigh-proteinbatchsoup

• ✓Chicken thighs are a steady source of protein and iron.
• ✓Carrots are one of the best everyday sources of beta-carotene.
• ✓White rice is a plain, mild source of carbohydrate.
• ✓Ginger contains gingerol, the compound behind its warmth — here it is infused, not eaten.

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Ingredients

• •1 lb / 450 g chicken thighs
• •¾ cup / 150 g white rice
• •3 carrots, sliced
• •2 stalks celery, sliced (optional)
• •1 thumb fresh ginger, sliced
• •6 cups / 1.5 l chicken stock
• •2 tbsp olive oil
• •juice of ½ lemon
• •parsley or dill
• •salt and pepper

Method

1. Warm the oil; soften carrots (and celery) 5 minutes without browning.
2. Add stock, ginger and whole chicken thighs. Simmer 20 minutes.
3. Lift out the chicken; add the rice to the pot for 12 minutes.
4. Shred the chicken, return it, and fish out the ginger slices.
5. Finish with lemon, herbs, and more salt than you think.

Take this recipe home

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Educational information, not medical advice. Consult a qualified professional before changing your diet, especially with a medical condition, pregnancy, or medication. Full disclaimer.