Colombian Chicken Soup

Gluten Free
Dairy Free
Health score
22%
Colombian Chicken Soup
115 min.
10
337kcal

Suggestions


Welcome to a culinary journey that takes you straight to the heart of Colombia with this delightful Colombian Chicken Soup! This hearty dish is not only gluten-free and dairy-free, making it suitable for various dietary preferences, but it also promises to warm your soul and satisfy your taste buds.

Imagine tender chicken thighs and legs simmered to perfection, infused with the aromatic flavors of garlic, cumin, and fresh herbs. The addition of colorful potatoes and sweet corn brings a vibrant touch to the soup, while the zesty salsa made from fresh tomatoes and chiles adds a delightful kick. Each spoonful is a comforting embrace, perfect for lunch or dinner, and ideal for sharing with family and friends.

With a preparation time of just 115 minutes, this recipe serves up to 10 people, making it perfect for gatherings or meal prep for the week ahead. At only 337 calories per serving, you can indulge in this delicious main course without any guilt. So, gather your ingredients, roll up your sleeves, and get ready to create a dish that will not only nourish your body but also bring a taste of Colombian culture to your table!

Ingredients

  • pounds chicken thighs and legs skinless rinsed well
  • large onion white yellow chopped
  • pound russet potatoes diced peeled
  •  garlic cloves minced
  • 10 servings salt 
  • 1.5 quarts water 
  • quart chicken stock see 
  • tablespoon cumin 
  •  bay leaves 
  • pounds potatoes 
  •  ears of corn fresh
  •  scallions light white green ( and parts only)
  •  roma seeded chopped
  •  chiles fresh red seeds removed (wear gloves, do not touch your eyes!) hot
  • 0.3 cup cilantro leaves fresh
  • Tbsp juice of lime 
  • 0.3 teaspoon kosher salt 
  • 10 servings garnish: capers sour

Equipment

  • food processor
  • bowl
  • pot
  • blender
  • immersion blender

Directions

  1. Put the chicken, diced russet potatoes, chopped onion and garlic in a large (at least 8 quart) stock pot and add 1 1/2 quarts of water and the quart of chicken stock.
  2. Bring to a boil over high heat and then reduce the heat to a vigorous simmer.
  3. Add the cumin, bay leaves and salt to taste. Simmer this until the meat wants to fall of the bones of the chicken — anywhere from 45 minutes to 1 hour, 15 minutes.
  4. Remove the chicken and bay leaves and purée some of the soup base: When the chicken is ready, remove it and the bay leaves from the soup and set in a large bowl. If you are going to puree the soup base with an immersion blender or by putting the soup into a regular blender in batches, do so now.
  5. Simmer soup base with additional potatoes:
  6. Pour the pureed soup base back into the pot and bring to a very gentle simmer.
  7. Add the second batch of potatoes and cook until tender, about 20-40 minutes, depending on size.
  8. Shred the chicken meat off the bones: While the potatoes are cooking, shred the meat off the chicken bones and set aside.
  9. Make the salsa: Pulse all the ingredients in a food processor until they're finely minced.
  10. Transfer to a serving bowl.
  11. Cook the corn in the stock: Drop the pieces of corn on the cob into the simmering soup and cook for 5 minutes.
  12. Serve the soup with the salsa, capers, sliced avocados, sour cream, and cilantro in separate bowls.
  13. Let people add garnishes to their own servings.

Nutrition Facts

Calories337kcal
Protein38.87%
Fat19.58%
Carbs41.55%

Properties

Glycemic Index
37.75
Glycemic Load
19
Inflammation Score
-6
Nutrition Score
22.845652310745%

Flavonoids

Eriodictyol
0.1mg
Hesperetin
0.4mg
Naringenin
0.1mg
Isorhamnetin
0.75mg
Kaempferol
3.53mg
Myricetin
0.04mg
Quercetin
7.98mg

Nutrients percent of daily need

Calories:336.79kcal
16.84%
Fat:7.34g
11.3%
Saturated Fat:1.83g
11.44%
Carbohydrates:35.06g
11.69%
Net Carbohydrates:31.25g
11.36%
Sugar:5.28g
5.86%
Cholesterol:132.11mg
44.04%
Sodium:585.6mg
25.46%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.79g
65.59%
Vitamin B6:1.21mg
60.25%
Vitamin B3:11.13mg
55.65%
Vitamin C:40.59mg
49.2%
Selenium:33.82µg
48.32%
Phosphorus:392.01mg
39.2%
Potassium:1171.05mg
33.46%
Vitamin B2:0.4mg
23.59%
Vitamin B5:2.24mg
22.36%
Vitamin B1:0.32mg
21.49%
Magnesium:84.09mg
21.02%
Vitamin K:20.78µg
19.79%
Zinc:2.84mg
18.94%
Manganese:0.37mg
18.57%
Iron:3.19mg
17.73%
Copper:0.35mg
17.64%
Fiber:3.8g
15.22%
Vitamin B12:0.87µg
14.51%
Folate:49.77µg
12.44%
Vitamin A:350.17IU
7%
Calcium:56.3mg
5.63%
Vitamin E:0.52mg
3.44%