Super greens chicken soup with crunchy seed topper

Recipe

A nourishing, protein-packed green soup made with chicken, kale, cavolo nero, zucchini and burghul, blended until smooth and topped with toasted seeds for a delicious crunchy finish.

Ingredients

• 1 bunch cavolo nero (tuscan kale) (200g)
• 1 litre (4 cups) salt-reduced chicken stock
• 400g (12½oz) chicken breast fillets
• 1 cup (160g) coarse burghul
• 1 tablespoon extra virgin olive oil
• 1 small brown onion (80g), chopped coarsely
• 4 cloves garlic, crushed
• 2 teaspoons ground cumin
• 1 large zucchini (150g), chopped
• ½ bunch green curly kale (125g), stems removed, leaves chopped
• 50g (1½oz) baby spinach leaves

Crunchy seed topper

• 2 tablespoons raw buckwheat groats
• 2 tablespoons hemp seeds
• 2 tablespoons pepitas (pumpkin seed kernels)
• 1 teaspoon matcha (green tea) powder

Method

1. Reserve 2 leaves of cavolo nero. Remove and discard stems; halve and reserve leaves for serving. Remove stems from remaining cavolo nero. Discard stems, coarsely chop leaves.
2. Add stock and 1 cup water to a medium saucepan; bring to the boil over medium high heat. Add chicken; return to the boil. Reduce heat; simmer for 10 minutes or until chicken is cooked through. Remove from heat; transfer chicken to a plate, reserve stock. When cool enough to handle, slice chicken.
3. Meanwhile, make crunchy seed topper.
4. Place burghul in a medium bowl; cover with cold water. Stand for 10 minutes; drain. Squeeze out as much water as possible.
5. Heat 1 teaspoon of the oil in a frying pan over high heat, add reserved cavolo nero leaves. Cook, stirring, for 1 minute or until just tender. Season with pepper. Remove and reserve for serving.
6. Heat remaining oil in a large deep saucepan over medium heat. Cook onion, garlic, cumin and zucchini, stirring, for 5 minutes or until softened. Add chopped cavolo nero leaves and kale; cook, stirring, for 2 minutes or until greens are wilted. Add reserved stock; bring to the boil. Reduce heat to low; simmer for 2 minutes or until vegetables are tender. Add spinach; cook for 30 seconds or until wilted.
7. Blend soup in a high-powered blender, in batches, until very smooth. Return soup to a large clean saucepan; bring to a simmer to gently reheat. Stir through burghul. Season with pepper.
8. Ladle soup into bowls. Serve topped with chicken, reserved cavolo nero leaves and crunchy seed topper.

Crunchy seed topper 

Heat a small frying pan over medium-high heat. Add all ingredients except matcha powder; cook, stirring, for 2 minutes or until toasted. Transfer to a small bowl; cool. Stir in matcha powder.

TIPS

• Matcha powder is not essential and can be expensive. If you don’t have it in your kitchen, you can omit it.

Article published in August,  2026

Recipe reproduced with permission from Australian Women's Weekly Food.