Buckwheat, Chicken & Kale Soup

Provides
3.5 serves of whole grain Each serve is 16g of whole grain. GLNC recommends 3 serves daily.

Chicken soup: a timeless comfort food with health benefits. Packed with tender chicken, nutritious veggies, and flavorful broth, it offers lean protein for muscle growth, collagen for joint health, and a dose of vitamins and antioxidants. Enjoy its warmth and nourishment!

Serves: 5-6

Preparation time:  15 minutes

Cooking time: 40 minutes

Ingredients

• 1 tablespoon extra virgin olive oil
• 1 brown onion, diced
• 2 garlic cloves, crushed
• 1 cm piece of fresh ginger, grated
• 1 leek, finely chopped
• 1 fennel bulb, finely chopped
• 2 carrots, finely chopped
• 3 celery stalks, finely chopped
• 500g chicken breast
• 5 litres water
• 2 cubes of reduced salt chicken or vegetable stock
• 2 fresh thyme sprigs
• 2 bay leaves
• 2 shallots
• 1 teaspoon peppercorns
• ¾ cup buckwheat
• 3 cups kale, chopped
• ¼ bunch of fresh parsley, to serve
• Whole grain bread, to serve

Method

1. Heat extra virgin olive oil in a large pot over medium heat. Add the onion, garlic, ginger, leek, fennel, carrots, celery, stirring for 2-3 minutes, until tender.
2. Add chicken to the pot, stirring for 4-5 minutes until the chicken is opaque all over.
3. Add the water and stock cubes, thyme, bay leaves, 1 shallot, peppercorns and bring to the boil. Leave to cook for 12-15 minutes.
4. Add the buckwheat to the pot and then cover, reduce the heat and leave to simmer until the buckwheat is tender and chicken is cooked through (~15-20 minutes). Using a fork, shred the chicken in the soup.
5. Add kale and cook for 5 minutes, or until wilted.
6. Garnish the soup with shallots and fresh parsley and serve with a slice of whole grain bread.