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Lemony Dill, Chicken, and Quinoa Soup

Chicken soup with bone-in thighs, quinoa, fresh herbs, lemon, and fennel. Collagen from chicken bones breaks down into gelatin and anti-aging amino acids.

From The Young Forever Cookbook

Ingredients

  • 1 tbsp extra-virgin olive oil
  • 6-8 bone-in skin-on chicken thighs
  • 1 large leek, quartered and thinly sliced
  • 1 small fennel bulb, cored and diced
  • 1 medium carrot, diced
  • 2 stalks celery, diced
  • 1 tbsp tomato paste
  • 1 strip lemon zest
  • 4 cups chicken stock
  • 1 small bunch fresh flat-leaf parsley
  • 1 small bunch fresh dill
  • 4 sprigs fresh thyme
  • 1 tsp kosher salt
  • 1 tsp freshly ground black pepper
  • 1 cup quinoa
  • 1.5 cups water
  • 1 lemon, cut into wedges

Instructions

  1. Heat the olive oil in a large heavy pot over medium heat. Add the chicken and brown for 4 minutes per side, until the skin is crisp and golden. Remove and set aside.
  2. Carefully wipe out most of the oil from the pot, leaving only a tablespoon. Add the leek, fennel, carrot, and celery and cook for 6 to 8 minutes, until softened. Stir in the tomato paste and lemon zest, then pour in the chicken stock. Add the chicken thighs, adding more stock or water if necessary to just cover them. With kitchen twine, tie the parsley, dill, and thyme bunches together. Add the bundle to the soup along with the salt and pepper. Bring the soup to a boil, reduce to a simmer, partially cover, and simmer for 40 minutes.
  3. Meanwhile, place the quinoa and water in a small pot. Bring to a boil, then reduce to a simmer, cover, and cook for 12 minutes, until all the liquid is absorbed. Remove from the heat, fluff with a fork, and set aside.
  4. Remove the chicken thighs from the pot and let cool slightly, then pull the meat from the bones; discard the skin and bones. Add the shredded meat back to the soup. Fish out the herb bundle and discard. Stir in the chopped parsley and dill.
  5. To serve, add scoops of quinoa to bowls. Ladle in the soup and serve with lemon wedges for squeezing over the top.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Arachidonic Acid
    From: Chicken
  • Phosphate Additives
    From: Chicken
  • Essential Amino Acids
    From: Quinoa
  • Dietary fiber
    From: Quinoa
  • Quercetin
    From: Fennel
  • Potassium
    From: Fennel
  • Folate
    From: Fennel
  • Polyphenols
    From: Fennel

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • Sarcopenia
    Improves · via Essential Amino Acids
  • Alzheimer's disease
    Addresses · via Essential Amino Acids
  • Aging
    Reduces risk of · via Dietary fiber
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Heart disease
    Reduces risk of · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Premature Death
    Reduces risk of · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Breast cancer
    Reduces risk of · via Dietary fiber
  • Upper Respiratory Tract Infection
    Reduces risk of · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Cancer
    Reduces risk of · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Cardiovascular Disease
    Reduces risk of · via Dietary fiber
  • Type 2 diabetes
    Reduces risk of · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • Obesity
    Protects against · via Dietary fiber
  • Menopause symptoms
    Improves · via Fennel
  • Vaginal Atrophy
    Improves · via Fennel
  • High blood pressure
    Improves · via Quercetin
  • High cholesterol
    Improves · via Quercetin
  • Cognitive decline
    Protects against · via Quercetin
  • Cellular senescence
    Protects against · via Quercetin
  • Age-Related Hearing Loss
    Protects against · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate

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