This hearty and comforting chicken soup is perfect for a wholesome meal that not only warms the soul but also helps regulate blood sugar levels. Packed with tender vegetables, delicate vermicelli pasta, and flavorful chicken, this soup is a nourishing option for anyone looking for a nutritious, filling dish. The combination of chicken broth and fresh herbs like dill and parsley enhances the overall flavor, making this a go-to recipe for a healthy and satisfying meal.
Ingredients
- Chicken Thighs: 2 (about 300-400 g)
- Water: 1.5-2 liters
- Salt: 1 teaspoon (5 g)
- Carrots: 2, peeled and diced
- Frying Oil: 1 tablespoon (15 ml)
- Butter: 1 tablespoon (15 g)
- Onion: 1, diced
- Sugar: 1/2 teaspoon (2.5 g)
- Garlic Cloves: 1-2, minced
- Flour: 2 teaspoons (6 g)
- Filini Vermicelli (small pasta): 3 tablespoons (25 g)
- Salt and Pepper: To taste
- Fresh Dill and Parsley (for garnish): 2 tablespoons each, chopped
Step-by-Step Instructions
1. Cook the Chicken
Start by bringing 1.5-2 liters of water to a boil in a large pot. Once the water reaches a rolling boil, add the chicken thighs and 1 teaspoon of salt. Boil the chicken for about 20 minutes, until it’s fully cooked through and tender.
Once the chicken is done, remove it from the pot and set it aside to cool. Reserve the broth, as this will serve as the base for your soup. After the chicken has cooled slightly, remove the skin and cut the meat into small pieces. Set the chicken aside for later use in the soup.
2. Prepare the Vegetables
While the chicken is cooking, begin preparing the vegetables. In a skillet, heat 1 tablespoon of frying oil and 1 tablespoon of butter over medium heat. Once the butter has melted and the oil is hot, add the diced carrots and sauté for about 5-7 minutes until the carrots begin to soften.
Next, add the diced onion, along with 1/2 teaspoon of sugar and 1/2 teaspoon of salt. Sauté the onions for 3-4 minutes, or until they become translucent and tender. Stir in the minced garlic cloves and cook for another 1-2 minutes, until the garlic becomes fragrant and blends with the other vegetables.
3. Thicken the Soup
To give the soup a slightly thicker and richer texture, sprinkle 2 teaspoons of flour over the sautéed vegetables. Stir well to combine the flour with the vegetables, ensuring that no lumps form.
Next, ladle 2 scoops of the reserved chicken broth into the skillet with the vegetable mixture. Stir continuously to incorporate the broth with the flour, creating a smooth, creamy base. Let this mixture simmer for a few minutes until it begins to thicken slightly.
4. Add Vermicelli and Chicken
Now that the vegetable mixture is ready, pour it back into the pot with the reserved chicken broth. Stir well to combine the flavors.
Add 3 tablespoons of filini vermicelli pasta to the pot. Cook for 7-10 minutes over medium heat, or until the pasta is tender. Filini vermicelli is a small, delicate pasta that absorbs the rich broth while retaining its texture, making it a perfect addition to this soup.
Once the pasta is cooked, return the chopped chicken pieces to the pot. Stir everything together, and season with additional salt and pepper to taste. Cover the pot with a lid and let the soup come to a gentle boil for a few minutes, allowing the flavors to meld.
5. Serve the Soup
When the soup is ready, remove it from the heat and stir in the freshly chopped dill and parsley. These fresh herbs bring a burst of flavor and a touch of brightness to the rich and hearty soup.
Serve the soup hot, and if desired, garnish each bowl with a bit more freshly chopped herbs for extra color and flavor.
Nutritional Information (per serving)
This recipe makes 4 servings.
- Calories: 280 kcal
- Total Fat: 14g
- Saturated Fat: 5g
- Cholesterol: 75mg
- Sodium: 850mg
- Carbohydrates: 18g
- Fiber: 2g
- Sugar: 4g
- Protein: 18g
Why This Soup is Special for Blood Sugar Management
- Low-Glycemic Ingredients: The soup is filled with low-glycemic vegetables like carrots and uses filini vermicelli pasta, which, in moderate portions, can help maintain a balanced blood sugar level.
- Protein-Rich Chicken: The chicken thighs provide a good source of protein, which helps slow down the absorption of carbohydrates and supports stable blood sugar.
- Healthy Fats: The combination of butter and frying oil adds healthy fats, which further slows digestion and prevents spikes in blood sugar levels.
- Herbs for Flavor: Dill and parsley not only enhance the flavor but also contain beneficial vitamins and minerals that support overall health without adding extra calories or sugar.
Tips for Success
- Choose Fresh Chicken: While this recipe uses chicken thighs for their rich flavor and tenderness, you can also use chicken breasts if you prefer a leaner cut of meat. Just be mindful that chicken breasts may cook slightly faster.
- Customizable Add-ins: Feel free to add more vegetables to the soup, such as celery, zucchini, or spinach, for additional nutrients. If you want more fiber, you can also substitute whole-grain pasta for the vermicelli.
- Make it Ahead: This soup tastes even better the next day! You can make it in advance and store it in the fridge for up to 3 days, allowing the flavors to develop even more.
This chicken and vegetable vermicelli soup is truly a treasure for blood sugar regulation, offering a comforting and hearty meal that’s both delicious and healthy. Enjoy its warm, nourishing qualities for lunch or dinner!