Serves: 4
Prep: 15 minutes
Cook: 35 minutes
Rate My Plate: 8.5/10
Per serving:
339 kcal | 34 g protein | 7 g fibre | 18 g carbohydrate
Approximate values based on the original recipe, without optional sides.
Ingredients
1 tbsp olive oil
2 onions, chopped
3 medium carrots, chopped
1 tbsp fresh thyme leaves
1.4 litres reduced-salt chicken stock
300 g cooked roast chicken, skin removed and shredded
200 g frozen peas
3 tbsp Greek yogurt
1 garlic clove, crushed
Squeeze of fresh lemon juice
Black pepper, to taste
Method
Warm the olive oil in a large saucepan over a medium-low heat. Add the onion, carrots and thyme and cook gently until the vegetables begin to soften.
Pour in the chicken stock, bring to the boil, then reduce the heat and simmer until the vegetables are tender.
Add the shredded chicken. Remove roughly half of the soup and blend until smooth, then return it to the pan. This gives the soup a creamy texture without needing cream.
Add the peas and simmer for another few minutes until everything is piping hot.
Mix the Greek yogurt with the garlic and a squeeze of lemon. Serve the soup with a spoonful swirled through each bowl.
Why it works well on GLP-1
This is a great option when you want something light but still nutritionally substantial. Chicken provides plenty of protein, while peas, carrots and onions contribute fibre, vitamins and minerals.
The softer texture can also make soup easier to manage on days when your appetite is lower or you are experiencing early fullness.
Gut & blood-sugar insight
The combination of protein and fibre can help make the meal satisfying without requiring a particularly large portion. Peas and vegetables also provide fermentable fibres that can support the gut microbiome.
If you are experiencing significant bloating or digestive discomfort, however, onions and garlic can be troublesome for some people. You can reduce or leave them out depending on your tolerance.
Portion guidance
Start with a smaller bowl and eat slowly. You can always have more if you are still hungry.
If you need a more substantial meal, add a small portion of wholegrain bread, cooked barley or brown rice. If your appetite is low, prioritise the chicken and vegetables rather than filling up on a large amount of bread.
- Tips from Health Coach Paul -
Use leftover turkey instead of chicken, swap peas for edamame for variety, or add spinach towards the end of cooking for some extra leafy greens.
For an extra protein boost, add a little more shredded chicken or serve with an additional spoonful of Greek yogurt.