Yield- 8 servings
IMPORTANT TIP: Always plan ahead and try to prepare your soup the day before. Why? It always tastes better the next day. It also allows you to know ahead of time to have a healthier choice.
2 tbsp olive oil
1/2 lb ground chicken
½ large onion-chopped
½ cup sliced leeks
½ cup fresh carrot- chopped
2 stalks of celery- chopped
½ cup parsnip- sliced thin
½ cup butternut squash- chopped
Pinch dry chilies
Pinch of whole cumin seeds
1 garlic clove minced
2 1/2 Litres of Low-sodium vegetable stock
Cracked sea salt to taste
Ground black pepper to taste
¾ cup diced, peeled Yukon Gold Potatoes
¾ cup diced sweet potatoes
1 red bell pepper chopped
For the Dumplings (optional)
1 cup all purpose flour
1 teaspoon baking powder
1/2 cup water or milk
When your soup is cooked through and ready, add the following for more colour and flavour:
1 cup chopped fresh cilantro
¼ cup sliced fresh green onions
- Top each 1-cup serving of soup with half tbsp. of fat-free sour cream.
- Add 1 cup skim milk to make the soup creamy or ½ cup soy milk
Sauté ground chicken in the olive oil in a heavy bottom soup pot. Cook until juices run clear.
Add all of the remaining ingredients into a large soup pot and bring to a boil.
Reduce the heat to low and simmer until all of the vegetables are cooked through- approximately 45 minutes.
Remove from heat and the fresh parsley, dill and green onions.
If making dumplings
Mix dumpling ingredients together until just combined.
Drop dumplings by the spoonful into hot soup.
Cover soup for 10 minutes, or until dumplings are dry on top.
Stir and serve.
Something else to think about…
- Replace the potatoes with 1 ½ cups cooked wild rice or cooked barley
- Spice things up by adding curry powder and replace the potatoes with your favourite lentils
- Mix and match different fresh vegetables, depending on the season
- Add 1 cup of cooked turkey breast and replace the dill with ground sage
- Prepare the soup in your slow-cooker and cook on low for 5-7 hours
- Serve your soup in a small Mason jar or simply re-heatthe soup at the office or work
- Plan ahead and take the pre-portioned soup to work in a Thermos
- Remember to warm up your soup bowls prior to filling
- Try and serve in deeper soup bowls or better yet- serve in mugs to retain the heat