Recipe description
June 10, 2026
Chicken Chickpea Soup
Comforting Chicken Chickpea Soup to support gut-friendly, fiber-rich eating.
High Protein
Legume Rich
Fiber Rich
90%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from chickpeas and vegetables.
- Balanced with lean chicken protein and fiber for satiety.
- Herbs and vegetables provide polyphenols and flavor without heaviness.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Chicken, breast
300
grams
Chickpea
200
grams
Carrot
1
piece
Celery
2
pieces
Onion soup
1
piece
Garlic
2
cloves
Vegetable broth
1000
ml
Oil, olive
2
tablespoon
Thyme
1
teaspoon
Salt
1
teaspoon
Black pepper
0.5
teaspoon
Lime juice
1
tablespoon
Instructions
1
In a large pot, heat the olive oil over medium heat.
2
Add the chopped onion, carrots, and celery. Sauté until softened.
3
Add minced garlic and thyme, cook for an additional minute.
4
Add the diced chicken breast and cook until browned.
5
Pour in the vegetable broth and bring to a boil.
6
Add the chickpeas, salt, and pepper. Reduce heat and simmer for 20 minutes.
7
Stir in the lemon juice before serving.
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Nutrition
380 kcal
Calories
25 g
Protein
40 g
Carbohydrates
9 g
Fiber
6 g
Sugar
9 g
Fat
2 g
Saturated fat
0.9 g
Salt
FAQ
What are the main ingredients and protein in this soup?
Lean chicken and chickpeas provide the main proteins; the soup includes a light broth and a small mix of vegetables and herbs.
How long does it take to simmer, and is it suitable for weeknights?
It simmers quickly—about 30–40 minutes—making it convenient for weeknights.
Is this soup gluten-free and dairy-free?
Yes. It’s naturally gluten-free and dairy-free, but check the stock to avoid hidden gluten.
How can I make a vegetarian or vegan version?
Replace the chicken with extra chickpeas or tofu and use vegetable broth; add extra herbs for flavor.
How should I store and reheat leftovers?
Cool, transfer to airtight containers, refrigerate 3–4 days; reheat on the stove or in the microwave.
How can I adjust the seasoning for gentler digestion?
Use less salt, keep spices mild, and favor herbs like parsley or thyme; skip strong peppers or onions if sensitive.
What vegetables or herbs pair well with this soup?
Carrots, celery, spinach or kale, parsley, thyme, and a splash of lemon brighten the flavor.
What are the key nutritional benefits of this recipe?
Protein from chicken and chickpeas, fiber from chickpeas, and polyphenols from vegetables and herbs—plus a balanced, comforting meal.
Can I freeze the soup?
Yes—cool it, freeze in freezer-safe containers, 2–3 months; thaw and reheat gently.
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