BONE BROTH WITH KALE AND GARLIC
Bone broth with kale and garlic is a flavourful and nutrient-rich soup that supports immunity, digestion and energy with minimal ingredients. The collagen in the chicken bone broth helps maintain joint and gut health, while shredded kale delivers fibre, antioxidants and earthy goodness. A touch of garlic provides a potent immune boost and the drizzle of olive oil adds warmth and richness. Finished with a bright squeeze of lemon, this vibrant single-serving recipe is perfect for any time you need gentle nourishment with bold and clean flavour.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
Mediterranean
PREPARATION/TECHNIQUES
Simmer
OCCASION/HOLIDAY
Winter
SPECIAL CONSIDERATION/DIETARY CONCERNS
Quick & Easy
DISH TYPE
Soup / Stew
INGREDIENTS
- 1 cup chicken bone broth
- ¼ cup shredded kale
- 1 garlic clove, minced
- 1 tablespoon olive oil
- Squeeze of lemon (approx. ½ tsp)
FULL NUTRITIONAL INFORMATION
- Calories:3 kilocalories
- Fat:7 grams
- Saturated Fat:6 grams
- Carbohydrate:6 grams
- Sodium:3 milligrams
- Sugar:2 grams
- Fibre:4 grams
- Protein:4 grams
- Calcium:6 milligrams
- Iron:2 milligrams
- Potassium:5 milligrams
PREPARATION
- Sauté The Garlic: In a small saucepan, heat the olive oil over medium-low heat and gently sauté the minced garlic for about 30 seconds until fragrant.
- Add Bone Broth: Pour the chicken bone broth into the saucepan and bring it to a gentle simmer.
- Add Kale: Stir in the shredded kale and simmer for 3 to 4 minutes until wilted and tender.
- Season And Brighten: Add a squeeze of fresh lemon juice and stir to combine.
- Taste And Adjust: Taste the broth and adjust the seasoning if needed. Add a pinch of sea salt or black pepper if desired.
- Serve Hot: Ladle into a bowl and serve immediately while steaming and aromatic.
PREP TIME
5 minutes
COOKING TIME
6 minutes
TIPS
- Don’t Burn Garlic: Keep the heat low while sautéing to avoid bitterness from overcooked garlic.
- Massage The Kale: If the kale is tough, massage it briefly before adding to soften the leaves.
- Use Homemade Broth: A slow-simmered chicken bone broth offers deeper flavour and more nutrients.
- Lemon Timing: Always add lemon at the end to preserve its brightness and vitamin C content.
- Customise Heat: Add a pinch of crushed red chilli flakes if you prefer a spicier broth.
VARIATIONS
- Vegan Version: Swap bone broth for vegetable broth and omit garlic if following a low-FODMAP diet.
- Protein Boost: Add a soft-boiled egg or shredded chicken for a more filling version.
- Herb Infusion: Try fresh parsley or thyme instead of kale for a herbal twist.
- Low Sodium: Use unsalted broth and control flavour with herbs, garlic, and lemon.
- Texture Upgrade: Toss in a spoonful of cooked quinoa or lentils for additional bulk and fibre.
PREPPING AND STORAGE
- Fridge Storage: Store in a sealed container in the fridge for up to 3 days. Reheat gently on the hob.
- Freezer Storage: Freeze cooled soup in portioned containers for up to 2 months. Thaw overnight in the fridge.
- Reheating Tip: Warm over low heat to avoid overcooking the kale. Stir well before serving.