This flavorful soup recipe takes an already healthy traditional chicken noodle soup and bumps up the fiber with the addition of bulgur wheat and adds a new twist on flavor with the addition of lemon juice!
Ingredients:
3 pounds chicken, cut up
2 medium carrots, sliced
1 medium onion, quartered
6 large garlic cloves, 4 peeled and crushed, 2 minced or sliced
A bouquet garni made with 1 bay leaf, a couple of sprigs of thyme and a couple of sprigs of parsley
2 ½ quarts water
10 peppercorns
Salt to taste
1 pound leeks (3 medium or 2 large), white and light green parts only, cleaned and sliced thin
⅔ cup bulgur
2 juice of 2 large lemons
3 tablespoons finely chopped fresh herbs, such as parsley, tarragon, chives or cilantro
If possible, do this step a day ahead. Combine the chicken, carrots, onion, crushed garlic cloves, bouquet garni, water and peppercorns in a large soup pot or Dutch oven. Bring to a simmer. Skim off any foam, add salt to taste, cover partially and simmer over low heat for 30 minutes. Using tongs, remove the chicken breasts and wings and place in a bowl. Simmer the legs and thighs for another 10 minutes and remove. When cool enough to handle, remove the meat from the bones, discard the skin and return the bones to the pot. Continue to simmer the bones for another 30 minutes. Shred the chicken, and refrigerate it in a covered bowl.
Pour the broth through a cheesecloth-lined strainer into a large bowl. Refrigerate overnight. The next day, skim off the fat that has congealed on the surface of the broth and discard.
Return the broth to the soup pot. Add the remaining garlic and leeks, bulgur and salt to taste. Bring to a boil. Reduce the heat, cover and simmer 20 minutes until the grains are tender. Taste and adjust salt. Shortly before serving, stir as much of the chicken as you’d like into the soup (use the remaining chicken for salads). Stir in the lemon juice and herbs, and serve.
Nutritional information per serving: 234 calories; 4 grams fat; 1 gram saturated fat; 75 milligrams cholesterol; 24 grams carbohydrates; 4 grams dietary fiber; 106 milligrams sodium (does not include salt added during preparation); 27 grams protein
Printable recipe available at https://www.nytimes.com/interactive/projects/well/healthy-recipes/recipes/chicken-soup-with-lemon-and-bulgur
