Chicken breast: 150 g (5 oz, diced), Carrots: 100 g (1 cup, diced), Celery: 50 g (1/2 cup, diced), Onion: 50 g (1/2 cup, chopped), Garlic: 5 g (2 cloves, minced), Water: 500 ml (2 cups), Pearl barley: 30 g (2 tbsp, uncooked), Olive oil: 5 g (1 tsp), Fresh parsley: 5 g (1 tbsp, chopped), Salt & pepper: to taste
1. Heat 5 g olive oil in a large pot over medium heat. Add 50 g chopped onion and 5 g minced garlic, sautéing until fragrant. Add 150 g diced chicken breast and cook until lightly golden. 2. Stir in 100 g diced carrots and 50 g diced celery, cooking for 2-3 minutes. 3. Add 30 g pearl barley and 500 ml water. Bring to a boil, then reduce heat and simmer for 30-35 minutes, or until barley is tender and chicken is cooked through. 4. Season with salt and pepper. 5. Stir in 5 g chopped fresh parsley just before serving.
This beautifully balanced soup delivers lean protein from chicken breast for muscle maintenance, and complex carbohydrates and fibre from barley to support digestive health and steady energy. Carrots, celery, and onion provide a spectrum of vitamins and minerals, including vitamin A for immune and skin health, potassium for heart and blood pressure support, and folate for cell renewal. Olive oil supplies heart-healthy fats for hormone production, while fresh parsley adds vitamin C and antioxidants. This meal is designed to nurture hormonal balance, bone strength, immune resilience, and overall vitality during menopause.
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