This is a great soup base. Feel free to spice this soup up with your favorite vegetables and seasonings. Try different proteins and grains for many variations.



 

    Serves: 3-4 servings    Total Time:  40 minutes Prep Time: 10 minutes Cook Time: 30 minutes  

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## Ingredients

[Substitution Guide](/nourishing-our-community/teaching-kitchen/substitution-guide)

 Celery - 3 stalks Carrots - 3 large Onion - 1 small Oil - 2 Tablespoons avocado, canola, sesame or light olive oil Seasonings - 2 teaspoons total (parsley, basil, curry powder, turmeric, Italian seasoning )  Broth - 4 cups (1 liter), low sodium chicken or vegetable broth Protein - 1 lb meat (such as boneless, skinless chicken or ground turkey) OR 1 cup lentils or beans  Whole\_grain - ¼ cup (such as rice, barley or farro)  Vegetables - 2 cups additional vegetables (spinach, broccoli, zucchini, eggplant, or 15.5oz can low sodium diced tomatoes)  

## Instructions

Step 1

Finely chop the celery, carrots, and onion and add to a stockpot.

Step 2

Add the olive oil and turn the heat to medium-high.

Step 3

Cook for 10 minutes, stirring every few minutes (or until soft).

Step 4

While the vegetables are cooking, prepare the protein (chop the chicken into large chunks or rinse the beans) 

Step 5

Once the vegetables have cooked for 10 minutes, add seasoning, broth, protein, and grain / starch to the stockpot and cover with a lid. Turn the heat to high and bring to a boil. Once boiling, turn the heat to low. 

Step 6

 Let cook for 30 minutes or until the protein is cooked through and the vegetables are tender. 

 

### Notes

If you do not have a stove, you can make soup in the microwave. In a large microwave safe bowl, microwave a small portion of broth and finely chopped vegetables for 8-10min. Salt and pepper chicken and microwave on a microwave safe plate for 5-10 minutes. Add chicken to soup and reheat.

## Nutrition Information

  Serving Size: ¼ (using chicken) serving Calories: 333 Calories Fat: 9g Saturated Fat: 2g Carbohydrates: Net Carb: 33g Dietary Fiber: 6g Protein: 27g Sodium: 8112