I used to think “healthy eating” meant boring salads and bland steamed chicken. Then I discovered the vibrant, sun-drenched flavors of the Mediterranean diet, and everything changed! It’s not a diet; it’s a lifestyle filled with incredible food that makes you feel amazing. This cozy, bright soup is the perfect example of that philosophy. It’s rich and creamy without a drop of heavy cream, packed with protein, and has a zesty lemon flavor that tastes like sunshine in a bowl. This has truly become my favorite Mediterranean chicken soup recipe, and I know you’re going to love it too.
Why You’ll Love This Mediterranean Recipe
Honestly, what’s not to love? This soup has become a staple in my kitchen, and here’s why I think it’ll become one in yours, too:
- Incredibly Creamy, Magically Healthy: It has a velvety, luxurious texture that comes from a classic egg-lemon emulsion, not heavy cream.
- Packed with Goodness: Filled with lean protein from the chicken and wholesome fiber from farro and veggies, it’s a truly satisfying meal that will keep you full for hours.
- Sunshine Flavors: The combination of bright, zesty lemon and fresh herbs brings those incredible Mediterranean flavors right to your kitchen table.
- Simple, Whole-Food Ingredients: No processed stuff here! Just simple, nourishing ingredients you can feel good about serving your family.
The Building Blocks of Mediterranean Flavor
The magic of this soup comes from a few key ingredients that are cornerstones of Mediterranean cooking. Understanding them is the key to making this a truly standout dish.
Heart-Healthy Extra Virgin Olive Oil
We’re not just using oil to sauté here; we’re using it for flavor. A good quality extra virgin olive oil adds a fruity, slightly peppery note that builds the foundation of the soup. It’s also packed with those heart-healthy monounsaturated fats that the Mediterranean diet is famous for.
Nutty, Chewy Farro
This is my secret weapon! Instead of the traditional white rice, I use farro, an ancient whole grain with a wonderful nutty flavor and satisfying chew. Using this grain is what makes this a fantastic Mediterranean chicken and farro soup and elevates it into the category of satisfying, high fiber soup recipes. It makes the whole dish more rustic and filling.
The Power of Fresh Lemon
Please, please use fresh lemons for this one! The bottled juice just can’t compare. We use both the zest and the juice to give this healthy lemon chicken soup recipe its signature bright, tangy flavor that cuts through the richness and makes every spoonful sing.
Here is the recipe that brings all these beautiful ingredients together.
Golden Farro & Lemon Chicken Soup
Ingredients
- 1.5 tablespoons extra virgin olive oil
- 1 large leek white and light green parts only, finely chopped
- 2 medium celery ribs finely chopped
- 1 large carrot peeled and finely grated
- 3 cloves garlic minced
- 8 cups 64 oz low-sodium chicken broth
- 1 cup pearled farro rinsed
- 1 bay leaf
- 1.5 lbs boneless skinless chicken breasts
- 3 large eggs
- 1/3 cup freshly squeezed lemon juice
- Zest of 1 lemon
- Freshly ground black pepper to taste
- 1/4 cup mixed fresh herbs chopped (dill and parsley recommended)
Instructions
- Sauté the Aromatics: In a large Dutch oven or heavy-bottomed pot, heat the extra virgin olive oil over medium heat. Add the chopped leek, celery, and grated carrot. Sauté for 6-7 minutes, stirring occasionally, until the vegetables have softened and become fragrant. Add the minced garlic and cook for one minute more.
- Cook the Chicken & Farro: Pour in the low-sodium chicken broth, then add the rinsed farro, the bay leaf, and a generous amount of black pepper. Submerge the whole chicken breasts into the broth. Bring the liquid to a gentle simmer, then reduce the heat to low, cover, and cook for 20-25 minutes, or until the chicken is cooked through and the farro is tender.
- Shred the Chicken: Using tongs, carefully remove the cooked chicken breasts and transfer them to a cutting board. Allow the chicken to cool for a few minutes, then use two forks to shred the meat into bite-sized pieces. Set aside. Remove and discard the bay leaf from the pot.
- Create the Lemon-Egg Emulsion: In a blender, combine the 3 large eggs, fresh lemon juice, and lemon zest. Ladle about 1 cup of the hot broth from the pot and add it to the blender.
- Temper the Eggs: Seal the blender lid, remove the center cap, and cover the opening with a folded kitchen towel to allow steam to escape. Blend on low, gradually increasing to high, for about 30 seconds until the mixture is completely smooth, pale, and frothy.
- Thicken the Soup: Ensure the soup in the pot is at a very low simmer, not boiling. Slowly pour the blended egg-lemon mixture back into the pot while whisking constantly. Continue to stir as the soup thickens for 2-3 minutes. It is crucial not to let the soup boil, as this will cause the eggs to curdle.
- Combine and Serve: Stir the shredded chicken back into the thickened soup and allow it to heat through for another 2 minutes. Taste and adjust with more black pepper if needed. Ladle the soup into bowls and garnish generously with the fresh chopped herbs.
Notes
Nutrition Facts
Per serving- Calories: 331 kcal
- Protein: 34 g
- Carbohydrates: 25 g
- Dietary Fiber: 4 g
- Sugars: 4 g (0 g Added Sugar)
- Total Fat: 7 g
- Saturated Fat: 1.7 g
- Sodium: 187 mg
My Top Tips for the Perfect Mediterranean Chicken Soup Recipe
- The Golden Rule: Don’t Boil! Once you add the egg-lemon mixture back into the pot, keep the heat on low. Boiling will scramble the eggs and ruin that beautiful, silky texture we’re going for.
- Prep Your Veggies Finely: Chopping the leek and celery finely and grating the carrot helps them melt into the soup, creating a richer broth and a more consistent texture in every spoonful.
- Herb Heaven: Don’t skip the fresh herbs at the end! Fresh dill and parsley add a final burst of freshness that really brightens everything up.
Frequently Asked Questions (FAQ)
1.Is this similar to a Greek lemon chicken soup recipe?
Yes, it is! This recipe is inspired by the traditional Greek Avgolemono soup. The main difference is that my version uses hearty, whole-grain farro instead of white rice, which adds more fiber and a wonderful, slightly chewy texture.
2.What can I serve with this soup?
This soup is a complete meal on its own, but it’s absolutely wonderful with a piece of crusty whole-grain bread for dipping. A simple green salad with a light vinaigrette would also be a perfect pairing.
3.Is this a good high-fiber soup?
Absolutely. Thanks to the one cup of farro and the generous amount of vegetables like leeks, carrots, and celery, this soup is a great source of dietary fiber, which is fantastic for digestive health and helps keep you feeling full and satisfied.
A Taste of the Good Life
This soup is more than just a meal; it’s a warm, comforting bowl of everything I love about the Mediterranean way of eating. It’s proof that you can nourish your body with wholesome, healthy ingredients without ever sacrificing flavor or comfort. So, please, give this Mediterranean chicken soup recipe a try and bring a little taste of the good life into your own kitchen.
Let me know what you think in the comments below!
