Ingredients
Broth
- 6 cups low-fat broth chicken, meat, or vegetable, degrease if using homemade meat-based broth
- Optional: 3.5 oz skinless chicken breast for added protein, shredded after cooking
Vegetables
- 2 medium carrots 200g, peeled and sliced
- 1 medium zucchini 200g, sliced
- 2-3 cups cauliflower florets
- 2-3 cups broccoli florets
- 1 cup sliced mushrooms
- 1 small potato 100g, optional for a small amount of carbs; omit for stricter low-carb diets
Seasoning
- Pinch of sea salt minimal, to avoid irritation
- Optional: 1 tsp mild herbs like parsley avoid strong spices
Instructions
Prepare the Broth: If using homemade broth, simmer 6 cups of chicken, meat, or vegetable broth for 30 minutes. If using meat-based broth, skim off any fat that rises to the surface to keep it low-fat. (You can also use a low-sodium, store-bought broth, ensuring it’s free of garlic, onion, or spices.)
Cook the Vegetables: Add the sliced carrots, zucchini, and potato (if using) to the broth. Simmer for 15-20 minutes until the vegetables are tender but not overcooked. Add the spinach in the last 2 minutes of cooking to wilt gently.
Add Protein (Optional): If including chicken, add the skinless cooked and shreded chicken breast to the broth during the last 10 minutes of cooking.
Season Lightly: Add a pinch of sea salt and mild herbs like parsley (if using). Avoid strong spices, garlic, or onions, as they can trigger reflux.
Serve Warm: Serve the soup warm (not hot) to avoid irritating the stomach. Enjoy as a standalone meal or pair with a small piece of lean, white meat or fish if desired.
