Chicken, Vegetable & Buckwheat Soup

This is one of my go-to soups, and I have small batches of it frozen for a quick and easy breakfast or lunch. It’s a fabulous recipe to nourish your body with an abundance of beneficial nutrients – the soup liquid absorbs them when they leach out of the vegetables as they cook. The herbs, bitter greens and celery help stimulate digestive enzymes and are a rich source of antioxidant flavonoids that help boost microbial diversity and reduce pathogenic bacteria. CARLA’S TIP For a vegetarian version, swap the chicken for 300 g (10½ oz/1½ cups) cooked chickpeas – they add a nice little boost of veggie-friendly protein and a mix of soluble and insoluble fibre to feed the beneficial bacteria in your gut. LOW-FODMAP OPTION Omit the onion and garlic. Use the green part of the leek instead of the white.

Great

% Daily Values based on a 2,000 calorie diet

Step 1

Fill a small bowl up halfway with warm water. Add the buckwheat groats and vinegar and set aside in a warm place to soak for at least 2 (and up to 6) hours. Drain and set aside.

Step 2

Melt the ghee in a stockpot over a low–medium heat. Add the leek, onion, celery, ginger and garlic and cook for 3–4 minutes until softened. Add the chilli (if using), oregano and thyme and sauté for 1 minute, or until fragrant.Pour in the broth and bring to the boil. Reduce to a simmer, then add the chicken. Cover and poach for 15 minutes, or until the chicken is just cooked through and the juices run clear when you pierce the thickest part of the breast. Transfer the chicken to a bowl and set aside for 10 minutes, or until cool enough to handle.

Step 3

Add the buckwheat, cabbage, kale, carrot and zucchini to the pot and simmer for 10 minutes, or until tender.

Step 4

Shred the chicken and return it to the soup. Add the parsley and bitter greens and stir to combine. Season with salt and pepper to taste.