Chicken, Barley & Kale Soup
Chicken thigh simmered with pearl barley and kale — 34 g of protein and 428 kcal in a one-pot lunch built around barley's beta-glucan and kale's vitamin A.
Chicken thigh simmered with pearl barley and kale — 34 g of protein and 428 kcal in a one-pot lunch built around barley's beta-glucan and kale's vitamin A. A warming soup that reheats well for a second serving.
Ingredients (1 serving)
- Chicken thigh — 130 g
- Pearl barley, dry — 60 g
- Kale — 80 g
- Carrot — 60 g
- Onion — 50 g
Macros per serving
- Calories: 428 kcal
- Protein: 34 g
- Fat: 12 g
- Carbs: 46 g
- Fiber: 10 g
Key micronutrients
- Fiber: 10 g
- Vitamin A: ~600 µg RAE
- Zinc: ~3 mg
Why it earns a spot in the rotation
- Beta-glucan from barley. Pearl barley is one of the denser dietary sources of the soluble fibre linked to slower glucose absorption and cholesterol management.
- Vitamin A from kale. 80 g of kale covers a large share of daily vitamin A needs in one bowl.
- One-pot, low effort. Everything simmers together — no separate pans, and it holds up well as leftovers.
- 34 g of protein from a single ingredient (chicken thigh) keeps the recipe simple without sacrificing the protein target.
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
