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Lemony Dill, Chicken, and Quinoa Soup

A lemony herbed chicken soup that uses bone-in thighs to create a gelatin- and amino-acid-rich broth, loaded with fennel, leeks, and quinoa and finished with fresh parsley and dill.

From The Young Forever Cookbook

Lemony Dill, Chicken, and Quinoa Soup
Prep
20 min
Cook
1 h
Total
1 h 20 min
Yield
4 to 6 servings
Category
Soup

Nutrition (estimated)

per 1 bowl
Calories
440 kcal
Protein
28 g
Fat
22 g
Carbs
32 g
Fiber
5 g
Sugar
4 g
Sodium
820 mg

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 olive oil in a large heavy pot over medium. Brown chicken 4 min per side until skin is crisp and golden. Remove and set aside.
  2. Wipe pot, leaving about 1 tbsp oil. Cook leek, fennel, carrot, and celery 6–8 min until softened. Stir in tomato paste and lemon zest, pour in stock, and add chicken thighs (add more stock or water if needed to just cover). Tie parsley, dill, and thyme bunches together and add to pot with salt and pepper. Bring to a boil, reduce to a simmer, partially cover, and cook 40 min.
  3. Meanwhile, bring quinoa and water to a boil in a small pot. Reduce to a simmer, cover, and cook 12 min until liquid is absorbed. Fluff and set aside.
  4. Remove chicken, cool slightly, and shred meat from bones; discard skin and bones. Return shredded meat to soup. Remove and discard herb bundle. Stir in chopped parsley and dill.
  5. Add scoops of quinoa to bowls, ladle in soup, and serve with lemon wedges.

Active Compounds

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

From: Chicken
From: Chicken
From: Quinoa
From: Fennel
From: Fennel
From: Fennel
From: Fennel

May Support

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

Improves · via Essential Amino Acids
Addresses · via Essential Amino Acids
Reduces risk of · via Dietary fiber
Protects against · via Dietary fiber
Reduces risk of · via Dietary fiber
Improves · via Dietary fiber
Reduces risk of · via Dietary fiber
Protects against · via Dietary fiber
Protects against · via Dietary fiber
Protects against · via Dietary fiber
Protects against · via Dietary fiber
Improves · via Dietary fiber
Reduces risk of · via Dietary fiber
Reduces risk of · via Dietary fiber
Protects against · via Dietary fiber
Protects against · via Dietary fiber
Reduces risk of · via Dietary fiber
Reduces risk of · via Dietary fiber
Protects against · via Dietary fiber
Reduces risk of · via Dietary fiber
Improves · via Dietary fiber
Reduces risk of · via Dietary fiber
Reduces risk of · via Dietary fiber
Reduces risk of · via Dietary fiber
Improves · via Dietary fiber
Reduces risk of · via Dietary fiber
Improves · via Dietary fiber
Reduces risk of · via Dietary fiber
Protects against · via Dietary fiber
Protects against · via Dietary fiber
Protects against · via Dietary fiber
Improves · via Fennel
Improves · via Fennel
Improves · via Quercetin
Improves · via Quercetin
Protects against · via Quercetin
Protects against · via Quercetin
Protects against · via Folate
Reduces risk of · via Folate
Protects against · via Folate

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