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Slow Cooked Chicken & Sweet Potato Soup (Paleo, Low Carb)

Slow Cooked Chicken & Sweet Potato Soup

Welcome to winter! A time of slow cooking and comfort food.

I had been wanting to find a healthy and hearty chicken soup recipe that was easy to prepare and that could be made in advance. I especially needed it for the afternoons when my boys have swimming lessons, and I just want to come home to dinner already prepared.

So here it is… my Slow Cooked Chicken & Sweet Potato Soup (Paleo, Low Carb)

This makes a BIG pot of soup, but why on earth would you make a small batch of soup?
It feeds my family of 5 (usually with seconds for 2 of my boys), and still gives me left overs for lunches, or to put in the freezer etc.

You’ll need:
2 Tablespoons Olive Oil (you could also use Coconut Oil or ghee)
2 brown onions, finely diced
6-8 cloves of garlic, peeled, minced/crushed
4 medium carrots, trimmed, peeled and diced
4 sticks of celery, trimmed and diced
4 rashes of bacon, finely diced
4 cups (approx) chicken broth or stock (homemade preferably)
approx 1 teaspoon each of dried rosemary and thyme (optional – but makes it taste amazing)
500g cauliflower, with the florets pulled apart
1 kg chicken thigh fillets, whole (bones & skin removed)
900g sweet potato, peeled and sliced approx 1cm thick
1/2 cup Coconut Milk or Pure Cream* (*optional)
1-2 teaspoons Tapioca Flour/Arrowroot* (*optional) mixed with 1-2 Tablespoons water
Salt & Ground Black Pepper
freshly chopped flat leaf parsley* (*optional)

Preheat oven to 120 deg C.

In a large oven proof saucepan or cast iron pot, over medium heat, saute onion, garlic, carrots, celery and bacon till softened and the onion is translucent.

Pour in the chicken broth, sprinkle with herbs and place the cauliflower on top.

Place the chicken thighs flat in the saucepan and submerge in the liquid.

Layer the sweet potato on top. (Note, it does not need to be submerged by liquid, it will sink over time.)

Place lid on the saucepan and place in the oven for approximately 3-4 hours.

About 10minutes before being ready to serve, remove the pot from the oven and place back on the cooktop on a low-medium heat and remove the lid. Allowing the soup to simmer gently.

Now from this point it’s up to you to decide on the ‘texture’ of your soup. I like to use a potato masher, and just gently mash the soup straight in the pot, ‘smooshing’ the sweet potato, and breaking up the chicken with a fork if need be. You can also use a stick blender to blend it to a smoother consistency, or process it in batches in your food processor or Thermomix. The texture is up to you.

After breaking up/pureeing the soup you may need to thicken it by adding some Tapioca flour mixed with a little water, stirring it through the soup whilst gently simmering on the heat. You can also add some coconut milk or cream at this stage and gently simmer the soup until it thickens to your desired consistency.

Then taste. Season with salt & pepper, taste again, sprinkle with fresh parsley and serve.

We love enjoying ours with our favourite (Paleo) bread and lashings of butter.
Enjoy!

Note: Whilst I haven’t tried it, I’m sure you could throw all this in a slow cooker and cook for approx 8hours on low… so if anyone gives it a go please let me know, I’d love to hear how it went.

 

HERE’S THE FULL, EASY TO READ RECIPE

Slow Cooked Chicken & Sweet Potato Soup

Prep time:
Cook time:
Total time:
Serves: Serves 6+
Ingredients
  • 2 Tablespoons Olive Oil (you could also use Coconut Oil or ghee)
  • 2 brown onions, finely diced
  • 6-8 cloves of garlic, peeled, minced/crushed
  • 4 medium carrots, trimmed, peeled and diced
  • 4 sticks of celery, trimmed and diced
  • 4 rashes of bacon, finely diced
  • 4 cups (approx) chicken broth or stock (homemade preferably)
  • approx 1 teaspoon each of dried rosemary and thyme (optional – but makes it taste amazing)
  • 500g cauliflower, with the florets pulled apart
  • 1 kg chicken thigh fillets, whole (bones & skin removed)
  • 900g sweet potato, peeled and sliced approx 1cm thick
  • 1/2 cup Coconut Milk or Pure Cream* (*optional)
  • 1-2 teaspoons Tapioca Flour/Arrowroot* (*optional) mixed with 1-2 Tablespoons water
  • Salt & Ground Black Pepper
  • freshly chopped flat leaf parsley* (*optional)
Instructions
  1. Preheat oven to 120 deg C.
  2. In a large oven proof saucepan or cast iron pot, over medium heat, saute onion, garlic, carrots, celery and bacon till softened and the onion is translucent.
  3. Pour in the chicken broth, sprinkle with herbs and place the cauliflower on top.
  4. Place the chicken thighs flat in the saucepan and submerge in the liquid.
  5. Layer the sweet potato on top. (Note, it does not need to be submerged by liquid, it will over time.)
  6. Place lid on the saucepan and place in the oven for approximately 3-4hours.
  7. About 10minutes before being ready to serve, remove the pot from the oven and place back on the cooktop on a low-medium heat and remove the lid. Allowing the soup to simmer gently.
  8. Now from this point it’s up to you to decide on the ‘texture’ of your soup. I like to use a potato masher, and just gently mash the soup straight in the pot, ‘smooshing’ the sweet potato, and breaking up the chicken with a fork if need be. You can also use a stick blender to blend it to a smoother consistency, or process it in batches in your food processor or Thermomix. The texture is up to you.
  9. After breaking up/pureeing the soup you may need to thicken it by adding some Tapioca flour mixed with a little water, stirring it through the soup whilst gently simmering on the heat. You can also add some coconut milk or cream at this stage and gently simmer the soup until it thickens to your desired consistency.
  10. Then taste. Season with salt & pepper, taste again, sprinkle with fresh parsley and serve.
  11. We love enjoying ours with our favourite (Paleo) bread and lashings of butter.
  12. Enjoy!

This recipe was inspired by this one found at A Spicy Perspective.

Stay warm.

~ Rebecca

What’s your favourite winter warming meal?

 

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