Kohlrabi soup with chicken meatballs - Dukan
Kohl soup with chicken meatballs (Dukan) When I want a soup that is not heavy but filling, I often turn to this kohlrabi soup with chicken meatballs. I usually prepare it on busier days when I want something that fits into a diet but is also suitable for the whole family. It's easy to make and leaves no trace of fat on the surface, even if you're not concerned about the dietary aspect. Quick info Total time: about 1 hour Preparation time: 15-20 minutes Cooking time: 35-40 minutes Servings: 4-5 Difficulty: easy Recipe type: dietary soup, suitable for the Dukan diet Ingredients 300 g minced chicken (boneless breast or thigh, skinless) 1 egg (whites and yolks used separately) 2 teaspoons finely ground oat bran 1 carrot 1 parsnip 1 kohlrabi 1 onion 1 tomato 1.5-2 liters of water salt (to taste) a little vinegar (to taste) 1 Activia yogurt 0.1% (or other low-fat yogurt) 1 teaspoon chopped fresh dill Preparation method 1. Peel and dice the carrot, parsnip, and onion. Peel the kohlrabi and cut it into cubes, but set it aside for now. 2. Bring 2 liters of water to a boil in a pot. When it starts boiling, add the onion, carrot, and parsnip. Add the kohlrabi later, as it cooks faster. 3. While the vegetables are boiling, prepare the meatballs. In a bowl, combine the minced chicken, egg white, finely ground oat bran, salt, and some of the chopped dill. Mix everything very well. 4. Wet your hands and form meatballs the size of walnuts. They don't have to be perfectly round, just hold together. 5. Once the vegetables in the pot have softened a bit, add the kohlrabi, diced tomato, and formed meatballs. Let everything simmer over medium heat, uncovered, until the meatballs and vegetables are tender (about 20 minutes). 6. In a small bowl, mix the yogurt with the egg yolk. Using a ladle, take some hot broth from the soup and pour it over the mixture, stirring quickly to prevent curdling. 7. Pour this mixture into the soup, stirring gently. Turn off the heat immediately. 8. Adjust the taste with salt and a little vinegar. Finally, add the remaining chopped dill. Why I make this recipe often It's quick, made from readily available ingredients, and doesn't require fats or complicated techniques. It's suitable for my diet and also for a light soup for the whole family. It helps when I want to use chicken breast or thigh without cooking something heavy. Plus, the meatballs don't turn out dry, even without fat or breadcrumbs. Tips and variations Tips Use lean, finely minced meat - the meatballs shouldn't be dry. If you have it on hand, use fresh dill, not dried. Add the kohlrabi and tomato only after the other vegetables have softened a bit, otherwise, they will crumble. Substitutions You can use another type of low-fat yogurt, it doesn't have to be Activia. Oat bran can also be ground with a coffee grinder if you want a fine texture. If you don't want to use parsnip, you can omit it or replace it with a small piece of celery. Variations You can add a bit of lovage at the end if you like, but it's not mandatory. If you're not on the Dukan diet, you can also use minced turkey or even a mix of lean meats. Serving ideas The soup is served hot, immediately after adding the yogurt and herbs. It also works well cold the next day, but it should be stirred a bit before serving. Frequently asked questions 1. Can I use turkey instead of chicken? Yes, you can use lean turkey meat; the result is very similar. 2. What happens if I add the kohlrabi at the beginning? The kohlrabi will soften too much and crumble, which is why it is added later. 3. Is it necessary to add the tomato? The tomato adds flavor, but you can omit it if you don't have it; however, the soup will be less tangy. 4. How can I prevent the yogurt from curdling when I add it to the soup? Gradually add hot broth to the yogurt and yolk mixture to bring it to the soup's temperature before pouring it into the pot. 5. Can I use tarragon or another herb instead of dill? Yes, if you prefer another herb, but the final taste will be slightly different. Nutritional values Approximately, for one serving (from 4-5 servings): Calories: 110-130 kcal Protein: 13-15 g Carbohydrates: 6-8 g (from vegetables and bran) Fat: 3-4 g (very little, from meat and yogurt) The values are approximate, as it is a low-calorie soup suitable for hypocaloric or protein diets. Storage and reheating The soup can be stored in the refrigerator for up to 2 days in a covered container. When reheating, do not let it boil again; just heat gently over low heat. If it sits too long, the meatballs may absorb liquid and become softer, but it won't change the essential flavor. Freezing is not recommended as the texture will not be the same after thawing.
Preparation
First, we clean and chop the vegetables. In a pot, we bring 2 liters of water to a boil. When it starts boiling, we add the onion, carrot, and parsnip cut into cubes. We will add the kohlrabi later because it cooks faster. In the meantime, we prepare the meatballs. In a bowl, we mix the minced meat with salt, dill, 1 egg white, and 2 teaspoons of finely ground oat bran. With wet hands, we form the meatballs. We also put them to boil, along with the kohlrabi and diced tomato. When the vegetables and meatballs are cooked, we mix the yogurt with the egg yolk, a ladle of hot soup, and pour the mixture into the pot. We turn off the heat, add a splash of vinegar, and if needed, some salt, a teaspoon of chopped fresh dill, and that's it. It's very good, and I'm even thinking of cooking this for the whole family, even for Alex.
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