Discover the comforting taste of Zeamă, a traditional Romanian chicken soup packed with noodles, fresh vegetables, and aromatic herbs. This flavorful soup is perfect for a cozy meal, blending tender chicken with a rich broth and a medley of veggies. Easy to prepare and satisfying, Zeamă is a delicious way to warm up any day. Follow our recipe for a step-by-step guide to creating this heartwarming dish.
Ingredients:
- 1 whole chicken, cut into pieces
- 1 large onion, chopped
- 2 carrots, sliced
- 1 parsnip, sliced
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 bell pepper, diced
- 1 cup egg noodles or any pasta of your choice
- 1 cup fresh parsley, chopped
- 1 cup fresh dill, chopped
- 1 tablespoon vegetable oil
- 1 bay leaf
- Salt and black pepper to taste
- 2 tablespoons vinegar or lemon juice (optional, for added tang)
Instructions:
Prepare the Chicken: In a large pot, heat the vegetable oil over medium heat. Add the chicken pieces and cook until they are browned on all sides.
Cook the Vegetables: Add the chopped onion, carrots, parsnip, celery, and bell pepper to the pot. Sauté until the vegetables begin to soften, about 5 minutes.
Add Garlic and Herbs: Stir in the minced garlic and cook for another 1-2 minutes. Add the bay leaf, salt, and black pepper.
Simmer the Soup: Pour in enough water to cover the chicken and vegetables by about 2 inches. Bring to a boil, then reduce the heat to low and let it simmer for about 45 minutes, or until the chicken is tender and the vegetables are cooked through.
Add Noodles: Remove the chicken from the pot and shred it into bite-sized pieces. Return the chicken to the pot and add the noodles. Cook according to the package instructions until the noodles are tender.
Season and Serve: Stir in the chopped parsley and dill. Adjust seasoning with additional salt, pepper, or vinegar/lemon juice if desired. Serve hot and enjoy!
Feel free to customize the soup with your favorite vegetables or herbs for a personal touch!
Nutritional Values
Chicken (1 whole chicken, cut into pieces)
- Calories: 165
- Protein: 31g
- Fat: 3.6g
- Carbohydrates: 0g
Benefits:
- High in lean protein, essential for muscle repair and growth.
- Rich in B vitamins (especially niacin and B6), important for energy production and brain health.
- Provides minerals like phosphorus and selenium, which support bone health and immune function.
Onion (1 large onion, chopped)
- Calories: 40
- Protein: 1.1g
- Fat: 0.1g
- Carbohydrates: 9.3g
- Fiber: 1.7g
Benefits:
- Rich in antioxidants, including quercetin, which may help reduce inflammation.
- Contains prebiotics that support gut health.
- May have heart-protective effects due to its sulfur compounds.
Carrots (2 carrots, sliced)
- Calories: 41
- Protein: 0.9g
- Fat: 0.2g
- Carbohydrates: 10g
- Fiber: 2.8g
Benefits:
- High in beta-carotene, which the body converts to vitamin A for vision health.
- Contains antioxidants that may support immune function and reduce cancer risk.
- Good source of dietary fiber, which promotes digestive health.
Parsnip (1 parsnip, sliced)
- Calories: 75
- Protein: 1.2g
- Fat: 0.3g
- Carbohydrates: 18g
- Fiber: 4.9g
Benefits:
- Rich in dietary fiber, aiding in digestion and helping to maintain a healthy weight.
- Provides vitamins C and K, important for immune function and bone health.
- Contains folate, which supports cell function and prevents neural tube defects during pregnancy.
Celery (2 celery stalks, chopped)
- Calories: 16
- Protein: 0.7g
- Fat: 0.2g
- Carbohydrates: 3g
- Fiber: 1.6g
Benefits:
- Low in calories, making it a good choice for weight management.
- Contains antioxidants and anti-inflammatory compounds.
- High water content helps with hydration and supports digestive health.
Garlic (3 cloves, minced)
- Calories: 149
- Protein: 6.4g
- Fat: 0.5g
- Carbohydrates: 33g
- Fiber: 2.1g
Benefits:
- Contains allicin, which has anti-inflammatory and antioxidant properties.
- May help lower blood pressure and cholesterol levels.
- Supports immune function and has antimicrobial properties.
Bell Pepper (1 bell pepper, diced)
- Calories: 20
- Protein: 1g
- Fat: 0.2g
- Carbohydrates: 4.7g
- Fiber: 1.7g
Benefits:
- High in vitamin C, which supports immune health and skin integrity.
- Rich in antioxidants like carotenoids and flavonoids.
- Contains vitamin A and potassium, beneficial for eye health and blood pressure regulation.
Egg Noodles (1 cup cooked)
- Calories: 138
- Protein: 5g
- Fat: 1g
- Carbohydrates: 26g
- Fiber: 1g
Benefits:
- Provides energy through carbohydrates.
- Can be a good source of protein if made with eggs.
- Versatile and can be a part of a balanced diet when consumed in moderation.
Fresh Parsley (1 cup, chopped)
- Calories: 36
- Protein: 3g
- Fat: 0.8g
- Carbohydrates: 6g
- Fiber: 3.3g
Benefits:
- High in vitamins A, C, and K, which support various bodily functions including immune health and bone health.
- Contains antioxidants that help protect cells from damage.
- May have anti-inflammatory properties.
Fresh Dill (1 cup, chopped)
- Calories: 43
- Protein: 3.5g
- Fat: 0.9g
- Carbohydrates: 7g
- Fiber: 2.2g
Benefits:
- Rich in vitamins A and C, which support immune function and skin health.
- Contains essential oils with potential digestive and anti-inflammatory benefits.
- May help alleviate symptoms of digestive disorders.
Vegetable Oil (1 tablespoon)
- Calories: 120
- Protein: 0g
- Fat: 14g
- Carbohydrates: 0g
Benefits:
- Provides essential fatty acids necessary for various bodily functions.
- Use in moderation to maintain a balanced diet.
Vinegar (2 tablespoons)
- Calories: 0
- Protein: 0g
- Fat: 0g
- Carbohydrates: 0g
Benefits:
- May help with blood sugar control and appetite suppression.
- Adds tanginess to dishes without adding calories.
Lemon Juice (2 tablespoons)
- Calories: 8
- Protein: 0.1g
- Fat: 0g
- Carbohydrates: 2.5g
Benefits:
- High in vitamin C, which supports immune health.
- May enhance iron absorption from plant-based foods.
These ingredients come together to create a nutritious, flavorful soup with a variety of health benefits.
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