Sunday, October 25, 2020

Nutrient Dense Pumpkin, Kale, and Chicken Stoup

 Nutrient Dense Pumpkin, Kale, and Chicken Stoup

     I have been looking at pumpkin soup and chili recipes for a long time trying to decide if I wanted to try one. None of them had the ingredients I was looking for, or they contained foods I couldn't have. I decided to create my own and this "stoup" isn't quite a soup or a stew, and definitely not chili, hence the name. It is so comforting and full of so many nutrients I could eat it anytime of day, even for breakfast! The sweetness of the sweet potatoes and pumpkin, plus the earthiness of the herbs gives it such great flavor! If you can handle onions feel free to add 1/2 a cup of chopped onion after you cook the chicken.


1/2 TBSP olive oil

1 pound chicken cut into one inch cubes

3 large carrots peeled and chopped

1 sweet potato peeled and chopped into 1/2 inch pieces 

1 can pumpkin 

1 bunch kale washed and cut into small pieces with stems removed

2 cups chicken broth

1/2 tsp sage

1/2 tsp rosemary

1/2 tsp thyme

1 tsp sea salt


1) In a large soup pot set to medium heat add the 1/2 TBSP olive oil and 1 pound of chicken cut into pieces, sprinkle lightly with sea salt. Cook the chicken for 5-7 minutes until browned and cooked mostly through.

2) Add the 2 cups broth, can of pumpkin, sweet potatoes, carrots, thyme, rosemary, sage, and salt. 

3) Bring to a boil over medium high heat, stir, and then reduce to a simmer. Simmer for 25 minutes until the potatoes and carrots are soft and the mixture starts to thicken.

4) Add the chopped kale and cook for another 5 minutes until the kale is tender. 

5) Check to see if more salt is needed and add accordingly, serve with an extra sprinkle of sea salt. 


This soup will keep in the fridge for 4 days and also reheats very well after being frozen in individual servings.

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