Low Carb Garlic Chicken Soup Recipe with Cabbage and Mushrooms
Ingredients:
- 2–3 heads of garlic, roasted (see instructions below)
- 1 medium onion, chopped
- 2 cups mushrooms, sliced
- 1 lb raw chicken breast or thighs, chopped into bite-sized pieces
- 1 bag (about 14 oz) shredded cabbage
- 3–4 tablespoons butter
- 1/4 cup fresh lemon juice (or to taste)
- 4 cups chicken stock (or 4 teaspoons chicken base + 4 cups water)
- 2 cups water (or more as needed)
- 1 teaspoon salt (or to taste)
- 1/2 teaspoon black pepper
- 1 tablespoon dried parsley (or fresh if you have it)
- 1/2 teaspoon dried thyme
- Optional: red pepper flakes for a hint of heat
Instructions:
- Roast the Garlic:
- Preheat your oven to 400°F (200°C).
- Cut the tops off the garlic heads to expose the cloves, drizzle with olive oil, and wrap each head in aluminum foil.
- Roast in the oven for 30–35 minutes or until the cloves are soft and golden. Let cool slightly, then squeeze out the soft garlic into a bowl.
- Prepare the Soup Base:
- In a large pot or Dutch oven, melt the butter over medium heat.
- Add the chopped onion and sauté until translucent, about 5 minutes.
- Add the roasted garlic and stir, letting the garlic infuse with the onions.
- Add the Chicken and Vegetables:
- Add the chopped raw chicken and sliced mushrooms to the pot. Cook until the chicken is no longer pink and mushrooms are tender.
- Stir in the shredded cabbage and cook for another 5 minutes, letting the cabbage soften.
- Build the Soup:
- Pour in the chicken stock, water, lemon juice, salt, pepper, parsley, and thyme.
- Bring to a boil, then reduce to a simmer. Let the soup simmer for about 15 minutes, allowing the flavors to meld.
- Final Touches:
- Taste and adjust seasoning as needed. Add more lemon juice if you like it tangy, or more salt and pepper to your preference.
- Turn off the heat and let the soup cool slightly before serving. (Or, if you’re like me and can’t wait, just blow on it to avoid burning your tongue!)
Pro Tips:
- To make the soup even heartier, you can add other low-carb vegetables like zucchini or spinach.
- Store leftovers in an airtight container in the fridge for up to 3 days or freeze for up to 3 months.
About the Recipe
Garlic has been known for its medicinal properties for thousands of years. This soup is a modern twist on traditional garlic soup recipes, with the added benefit of chicken for protein, mushrooms for umami flavor, and cabbage for bulk and nutrients—all while keeping it low carb. It’s a perfect remedy when you’re feeling unwell or just want a warm, comforting bowl of soup.
Ingredient Breakdown & Benefits
- Garlic:
- Flavor Profile: Sweet, savory, and deeply aromatic when roasted. Roasting garlic brings out its natural sweetness and reduces its pungency, making it soft and spreadable.
- Health Benefits: Garlic is known to boost the immune system, reduce the severity of cold symptoms, and has anti-inflammatory properties. It’s also rich in antioxidants that can help fight against free radicals in the body.
- Chicken:
- Flavor Profile: Mild, with a subtle, comforting taste that complements the strong flavor of garlic. Using chicken breast keeps the soup lean, but chicken thighs add extra richness.
- Health Benefits: Chicken is a great source of lean protein, which helps repair and build tissues. It also contains essential vitamins and minerals like B6 and selenium, which support immune function.
- Mushrooms:
- Flavor Profile: Earthy and savory with an umami quality. Mushrooms absorb the flavors they’re cooked with, making them perfect for soups.
- Health Benefits: Mushrooms are low in calories but packed with nutrients like B vitamins, potassium, and antioxidants. They are also known to boost immunity and improve gut health.
- Cabbage:
- Flavor Profile: Mild, slightly sweet, and crunchy when raw. When cooked in soup, it becomes soft and absorbs the broth’s flavors.
- Health Benefits: Cabbage is low in calories and carbohydrates, making it an ideal addition for those on a low-carb diet. It’s also high in vitamin C, vitamin K, and fiber, which supports digestive health.
- Lemon Juice:
- Flavor Profile: Bright, tangy, and slightly sweet. Lemon juice adds a refreshing acidity that balances the richness of the butter and chicken.
- Health Benefits: Lemon juice is a good source of vitamin C, which can support the immune system and improve iron absorption.
- Chicken Stock:
- Flavor Profile: Savory and comforting with a rich mouthfeel. The stock serves as the soup’s base and enhances the flavors of all other ingredients.
- Health Benefits: Homemade or low-sodium store-bought chicken stock is a great way to add depth without excess salt. It’s also rich in collagen, which can support joint health.
- Butter:
- Flavor Profile: Rich, creamy, and slightly nutty when browned. It enhances the overall flavor and texture of the soup.
- Health Benefits: Butter, in moderation, provides healthy fats that support brain function and satiety.
- Herbs and Seasonings (Salt, Pepper, Thyme, Parsley):
- Flavor Profile: Herbs like thyme and parsley add freshness and a mild, peppery kick. Salt enhances all flavors, and pepper adds a slight heat.
- Health Benefits: Fresh and dried herbs are rich in vitamins and antioxidants. Thyme, in particular, has antimicrobial properties.
Tips for Making the Best Garlic Chicken Soup
- Roasting the Garlic:
- Don’t skip the step of roasting the garlic. It transforms the raw, intense flavor into something mellow and caramel-like, making it the star of the soup without overwhelming other ingredients.
- Adjusting Consistency:
- If you prefer a thicker soup, you can reduce the amount of water or chicken stock. Conversely, add more stock if you prefer a thinner broth.
- Boosting Flavor:
- For an even more intense flavor, consider adding a parmesan rind to the pot while simmering. This will infuse a subtle, cheesy umami flavor.
- Using Pre-Cooked Chicken:
- If you have leftover cooked chicken, simply add it in the final 10 minutes of cooking to warm through. This will save time and add convenience.
- Substitutions & Variations:
- Swap out cabbage for other low-carb vegetables like zucchini, kale, or spinach.
- Add a pinch of cayenne pepper or red pepper flakes if you like a little heat.
Serving Suggestions
- Serve this soup hot with a wedge of lemon for added brightness.
- For a heartier meal, consider pairing with a slice of low-carb bread or a simple salad.
- If you’re not on a low-carb diet, a crusty piece of sourdough bread on the side is perfect for soaking up the flavorful broth.
Storing & Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days.
- Freezing: This soup freezes well. Allow it to cool completely before transferring to a freezer-safe container. Freeze for up to 3 months.
- Reheating: Reheat in a pot over medium heat until warmed through. If the soup has thickened after storing, add a bit of water or stock to reach your desired consistency.
Final Thoughts
This garlic chicken soup is not only delicious but also healing, thanks to the powerhouse of immune-boosting ingredients. Whether you’re under the weather or simply craving a comforting, nourishing meal, this recipe is sure to hit the spot. Enjoy!
Freezing the Soup
- Cool Completely: Before freezing, let the soup cool to room temperature. This prevents condensation, which can lead to ice crystals forming in the freezer.
- Choose Your Container:
- Freezer-Safe Containers: Use airtight containers or heavy-duty freezer bags. If using bags, lay them flat to freeze, which will save space and make thawing quicker.
- Portioning: Consider freezing in individual portions to make it easier to reheat only what you need.
- Leave Room for Expansion: If using containers, leave about an inch of space at the top to allow for expansion as the soup freezes.
- Label and Date: Write the date and contents on the container or bag to keep track of freshness. The soup will last for up to 3 months in the freezer.
Reheating the Soup
- Thawing: For best results, thaw the soup in the refrigerator overnight. If you need to thaw it more quickly, place the frozen container or bag in a bowl of cold water for 30–40 minutes.
- Reheating:
- Stovetop: Transfer the thawed soup to a pot and heat over medium until warmed through, stirring occasionally. If the soup has thickened, add a bit of water or chicken stock to reach the desired consistency.
- Microwave: Reheat in a microwave-safe container, using 1–2 minute intervals. Stir between intervals to ensure even heating.
Tips for Best Results
- Texture Changes: The cabbage may become a bit softer after freezing and reheating, but the flavor should remain delicious. If this is a concern, consider undercooking the cabbage slightly before freezing.
- Avoid Re-Freezing: For best quality, avoid re-freezing thawed soup. Instead, only thaw what you plan to consume.
Freezing this soup is a convenient way to always have a comforting meal on hand. Enjoy your homemade remedy whenever you need it, even on busy days!
Enjoy this soothing, nourishing soup! Perfect for when you’re under the weather and need something comforting yet low carb.