Mediterranean-Inspired Chicken Garden Soup (Gluten-Free, Dairy-Free, Grain-Free)

This hearty Mediterranean-Inspired Chicken Garden Soup is full of colorful vegetables, healthy bone broth, and tender chicken, making it a comforting, gut-friendly meal. Moreover, it is perfect for warming up on a cool day or for quick weekday lunches. Additionally, fresh herbs, garlic, and ginger give it lively Mediterranean-inspired flavors that brighten every spoonful. Overall, it is both satisfying and simple to prepare, making it a great choice for your weekly meal rotation.

✨ Recipe Overview

• Makes: 2–3 servings
• Prep Time: 10 minutes
• Cook Time: 25–30 minutes
• Dietary Info: Gluten-Free, Dairy-Free, Grain-Free

🥄 Ingredients

• 1 tbsp [13.5 g] Coconut Oil, *Avocado Oil
, or Olive Oil
• 3 cloves [9 g] Garlic, minced
• 2 tsp [4 g] Fresh Ginger, grated
• 0.5 small [35 g] Onion, diced
• 1 medium [114 g] Orange Bell Pepper, diced
• 0.5 tbsp [0.65 g] Parsley, dried
• 1 tsp [1.8 g] Oregano, ground
• 0.5 tsp [3 g] Sea Salt
• 0.25 tsp [0.53 g] Black Pepper
• 3 cups [720 g] Beef Bone Broth
• 5 oz [140 g] Skinless Chicken Breast
• 0.5 medium head (5–6″ dia) [287.5 g] Cauliflower, chopped
• 1 small [118 g] Zucchini, chopped
• 1 avocado [136 g], diced (optional, for topping)

🌀 Instructions

1. In a large pot, heat oil of choice over medium heat.
2. Add garlic, ginger, and onion. Cook 2–3 minutes, stirring occasionally.
3. Add bell pepper, parsley, oregano, salt, and pepper. Cook 3–4 minutes until peppers begin to soften.
4. Add bone broth and chicken breast. Bring to a boil, then reduce heat to a simmer and cook for approximately 20 minutes, until chicken is cooked through.
5. Remove chicken from the pot. Add the cauliflower and zucchini, and continue simmering for 5–7 minutes.
6. Shred the chicken with two forks and return to the pot.
7. Remove from heat. Allow to cool slightly and serve warm. Top with diced avocado if desired.

🌱 Autoimmune Protocol (AIP) Modifications

• Swap 1 medium [114 g] Orange Bell Pepper for 2–3 medium carrots (about 200–250 g)
• Omit black pepper

🌱 Vegetarian Option

• Replace beef bone broth with vegetable broth (or a rich homemade veggie stock for extra depth; store-bought organic, gluten-free options works great too).
• Swap skinless chicken breast for white beans (like cannellini or chickpeas). If using canned beans, drain and rinse before adding.

🌱 Rainbow-Enhanced Version

• To make this soup a full rainbow spectrum (“eat the rainbow” style), aim to incorporate veggies from red, orange, yellow, green, blue/purple, and white categories. Keep your base ingredients, and add:
• Yellow: 1 medium yellow squash or yellow bell pepper
• Green: ½ cup broccoli florets or spinach (for deeper green)
• Purple/Red: ½–1 cup shredded purple/red cabbage
• Optional Red: A handful of halved cherry tomatoes or ½ small beet (diced)

How to incorporate: Add denser veggies (like cabbage, carrots/beets, squash) with the cauliflower/zucchini so they cook evenly (10–15 min simmer). Softer ones (spinach, tomatoes) should be added at the end. This transforms it into a true Rainbow Mediterranean Garden Soup.

AIP Variation: If sticking to strict AIP (avoid nightshades like tomatoes/peppers), prioritize carrots (orange), purple cabbage (purple), yellow squash (yellow), broccoli (green), and beets (red/purple tones).

💛 Why You’ll Love It

• Bright, Mediterranean flavors with herbs, garlic, and ginger.
• Gut-friendly bone broth with colorful, nutrient-rich vegetables.
• High-protein chicken keeps you full and energized.
• Gluten-free, dairy-free, and grain-free, with AIP-friendly and vegetarian options.
• Creamy avocado topping adds healthy fats and richness.

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