Roasted Vegetable, Kale & Chicken Soup #glutenfree #caseinfree
This roasted vegetable kale chicken soup is so delicious, nutritious and naturally gluten and casein free because it is made with whole real food and yummy spices! Someone suggested adding white beans to my original version and I love it with the beans (plus white beans are another way to add calcium to my diet). And I’ve added a few more spices over the years to added more depth of flavor.
I avoid canned goods (BPA and salt), especially beans because they are so easy to make, but it does add an extra prep step including soaking the beans overnight. I cooked the beans separately (I didn’t want to puree them) and added them to the soup at the end. Hope you enjoy!
Serving Size: 3
- 4 oz dried Navy beans
- 1-2 tbsp olive oil
- 2 large organic carrots, peeled and cubed
- 1 large or 2 small sweet potatoes, peeled and cubed
- 1 medium sweet onion, quartered
- 2 cloves garlic
- 5 cups homemade chicken stock
- 1 large skinless boneless chicken breast (cut into 4 pieces)
- 1/2 tbsp fresh Italian parsley, finely chopped (or a cube from freezer)
- 1/2 tsp dried thyme
- 1/2 tsp dried oregano
- 1/2 tsp potato spice (ancho chili, oregano, garlic powder)
- 1/2 tsp Himalayan pink salt, plus more for sprinkling
- 1/4 tsp freshly ground black pepper, plus more for sprinkling
- 1/4 tsp crushed red pepper
- 1/2 cup dry white wine
- 1-2 cups kale
- Dash cayenne pepper
- Dash white pepper
- 2 tbsp lemon or lime juice (or 2 frozen cubes)
- GF hot sauce, to taste (optional)
- Rinse the white beans and discard any rocks or bad beans. Soak in filtered water overnight in the fridge.
- Drain and rinse the beans, then fill a small saucepan with the beans and about 4 cups cold filtered water. Bring to a boil over medium high heat, lower the heat to medium and cook for about 45 minutes. The beans should be tender to the fork. Drain then add to the soup.
- Preheat the oven to 425 degrees. Toss the carrots, sweet potatoes, onion and garlic in olive oil and sprinkle with some salt and pepper. Roast in the oven on a baking sheet for about 25-30 minutes.
- Add the chicken broth to a 3.5-quart Dutch oven or large saucepan. Bring to a boil over medium high heat then add the chicken pieces, herbs, measured salt and pepper. Reduce heat to medium and simmer for about 20 minutes so that the chicken is cooked.
- Meanwhile, wash the kale, pull of the fringe and tear into small pieces and set aside.
- Carefully remove the chicken from the pot and set aside in a small bowl. Add the roasted onions, garlic and sweet potatoes (but not the carrots). Remove from heat and use an immersion blender to emulsify the vegetables (or let cool and puree in a blender - the immersion blender saves time, effort and clean up).
- Return the pot to the stove and add the roasted carrots, wine, kale, cooked white beans and chicken. Bring to a boil and cook for another 5-10 minutes so that the kale is tender. Add a dash of cayenne pepper and white pepper and adjust the salt, if necessary. I love spice so I often shake a little Frank's RedHot or Tabasco sauce into the soup before serving it, too.
I’ve been freezing ice cube trays of chopped parsley covered with olive oil and storing them in the freezer as well as lemon and lime juice. It makes prep so much easier to just pull out a cube and use it when cooking soup.
You can find other gluten-free, casein-free, delicious and nourishing soup and stew recipes in my eCookbooks. All recipes are made without canned goods using natural whole food ingredients:
– wild mushroom soup
– chicken tortilla soup
– artichoke soup
– Mexican gazpacho
– lentil & brown rice soup
– black bean soup
– leek cauliflower & potato soup
– chicken andouille sausage gumbo
– turkey & veggie chili
– green bean beef stew
– chicken stew with mashies
– Persian herb stew (Ghormeh Sabzi)