Last Updated on January 5, 2025 by Arif Chowdhury
When the weather turns chilly or you’re simply in need of a comforting dish, nothing quite hits the spot like a warm bowl of soup.
Chicken and Roasted Carrot Soup is a fantastic choice that combines the heartiness of shredded chicken with the sweetness of pureed roasted carrots.
Not only is this soup delicious, but it’s also a great option for anyone looking to maintain a healthy weight without sacrificing flavor. Let’s dive into the wonderful world of this delightful soup!
Why Soup is a Great Choice for Weight Loss
Soups can be a game-changer in your weight loss journey. They are often low in calories, high in nutrients, and can contribute to a feeling of fullness.
According to a study published in the American Journal of Clinical Nutrition, consuming soup before a meal can lead to lower calorie intake overall.
Here are a few reasons why this Chicken and Roasted Carrot Soup is particularly beneficial:
1. Low Calorie Count
This soup is low in calories but high in volume, meaning you can enjoy a satisfying serving without overindulging. A bowl of this soup typically contains around 200 calories, making it an excellent choice for anyone watching their weight.
2. Nutrient-Dense Ingredients
Carrots are a powerhouse of nutrients. A cup of cooked carrots offers about 55 calories, rich in fiber, vitamin A, and antioxidants. This soup is a wonderful way to increase your vegetable intake without feeling deprived.
3. Protein-Packed
Chicken is a great source of lean protein, crucial for muscle maintenance and satiety. A 3.5-ounce serving of cooked chicken provides about 31 grams of protein. This can help keep hunger at bay and stabilize blood sugar levels.
Recipe Overview
This Chicken and Roasted Carrot Soup is not only healthy but also incredibly easy to make. You can whip it up in about 45 minutes, making it perfect for a weeknight dinner or meal prep. Let’s get started!
Ingredients
- For the Soup:
- 1 pound carrots, peeled and chopped into chunks
- 1 tablespoon olive oil
- Salt and pepper to taste
- 1 medium onion, diced
- 2 cloves garlic, minced
- 4 cups low-sodium chicken broth
- 2 cups shredded cooked chicken (rotisserie chicken works great)
- 1 teaspoon ground ginger (optional)
- Fresh herbs for garnish (like thyme or parsley)
Cooking Time
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
Step-by-Step Instructions
Step 1: Roast the Carrots
- Preheat the Oven:
- Preheat your oven to 400°F (200°C).
- Prepare the Carrots:
- In a bowl, toss the chopped carrots with olive oil, salt, and pepper until well coated.
- Roast:
- Spread the carrots on a baking sheet in a single layer. Roast in the oven for about 25 minutes or until they are tender and caramelized.
Step 2: Sauté the Aromatics
- Sauté the Onion:
- In a large pot, heat a splash of olive oil over medium heat. Add the diced onion and cook until it’s translucent, about 5 minutes.
- Add Garlic:
- Stir in the minced garlic and cook for an additional minute until fragrant, being careful not to let it burn.
Step 3: Combine Ingredients
- Add Roasted Carrots:
- Once the carrots are done roasting, add them to the pot with the onions and garlic.
- Pour in the Broth:
- Add the chicken broth and bring the mixture to a gentle simmer. If you like a hint of warmth, add ground ginger at this stage.
Step 4: Blend the Soup
- Blend Until Smooth:
- Use an immersion blender to puree the soup until it reaches your desired consistency. For a creamy texture, blend thoroughly. If you don’t have an immersion blender, carefully transfer the soup to a countertop blender in batches.
- Stir in the Chicken:
- After blending, stir in the shredded chicken and let the soup simmer for another 5 minutes to heat through.
Step 5: Serve
- Taste and Adjust:
- Taste the soup and adjust the seasoning if necessary. You might want to add more salt, pepper, or even a sprinkle of fresh herbs.
- Garnish:
- Serve hot, garnished with fresh herbs like thyme or parsley for an extra pop of flavor and color.
Nutritional Benefits of This Soup
This Chicken and Roasted Carrot Soup is not just comforting; it’s also brimming with health benefits.
- Low in Calories: Ideal for weight loss, with around 200 calories per serving.
- Rich in Fiber: The carrots and vegetables contribute to your daily fiber intake, aiding digestion and promoting feelings of fullness.
- High in Vitamins: Carrots are rich in vitamin A, essential for eye health and immune function.
Fun Fact
Did you know that according to the Centers for Disease Control and Prevention (CDC), only about 1 in 10 adults get enough vegetables in their diet? Soup is an excellent way to boost your vegetable intake!
Tips for Making the Best Soup
- Use Fresh Ingredients: Fresh carrots and herbs will enhance the flavor of your soup significantly.
- Add Spices: Consider adding spices like cumin or coriander for an extra layer of flavor.
- Meal Prep: This soup can be made in advance and stored in the refrigerator for 3-4 days or frozen for up to 3 months.
Customizations to Consider
One of the beauties of soup is its versatility. Here are a few ideas to customize this recipe:
- Add More Veggies: Feel free to toss in other vegetables like sweet potatoes, celery, or spinach for additional nutrients.
- Spice it Up: If you enjoy a little heat, add some red pepper flakes or a dash of hot sauce.
- Creamy Variation: For creaminess without the calories, try adding a splash of unsweetened almond milk or coconut milk during the blending phase.
A Warm Embrace in a Bowl
There’s something undeniably comforting about a warm bowl of soup, especially when it’s packed with nutritious ingredients like in this Chicken and Roasted Carrot Soup.
It’s an invitation to slow down, savor each spoonful, and enjoy the simple pleasures of healthy eating.
So, whether you’re looking to warm up on a chilly evening or seeking a wholesome meal that aligns with your weight loss goals, this soup is your perfect companion. Grab your ingredients, put on your apron, and let the delicious aromas fill your kitchen. You won’t regret it!