There’s a certain kind of crispness in the air that makes me crave one thing: a giant, cozy bowl of soup. But on those busy days, filled with meetings and errands, the idea of standing over a stove feels impossible. I used to think sticking to my heart-healthy goals meant complicated, time-consuming meals. That all changed when I perfected this Mediterranean-inspired DASH diet chicken soup recipe. It’s my secret weapon for hectic weeknights. I can throw everything in the slow cooker in the morning, and when I walk in the door that evening, the whole house smells incredible, and a delicious, nourishing dinner is waiting for me. It’s a total game-changer.
Your New Favorite “Set It & Forget It” Dinner
When I say this soup is easy, I mean it. This isn’t just a meal; it’s a solution for those days when you feel like you have zero time to cook. Here’s why you’ll absolutely love it:
- Minimal Effort, Maximum Flavor: You only need about 20 minutes of active prep time in the morning. After that, your slow cooker does all the work, slowly melding the rich spices and ingredients into a beautifully complex soup.
- Packed with Goodness: This soup isn’t just convenient; it’s a nutritional powerhouse. We’ve got lean protein from the chicken, tons of fiber from the chickpeas, and essential minerals. It’s a complete meal in one bowl.
- Family-Friendly Flavor: The warm, savory notes of cumin, smoked paprika, and oregano are comforting and delicious. It’s a dish my whole family gets excited about, and they don’t even realize it’s a “diet” recipe. This is one of my favorite DASH diet slow cooker chicken recipes for a reason!
Unlock Meal Prep Perfection for an Even Easier Week
I am a huge fan of working smarter, not harder, especially in the kitchen. This low sodium crockpot chicken soup is a dream for meal prep.
Want to make your morning even faster? The night before, you can chop your onion and garlic and store them in an airtight container in the fridge. You can also measure out all your spices into a small bowl. In the morning, all you have to do is sauté and dump everything into the crockpot.
This soup also tastes even better the next day as the flavors continue to develop. I often make a full batch on Sunday to have delicious, ready-to-heat lunches for the first half of the week.
Your Top Questions About This Heart-Healthy Soup, Answered
I get a lot of questions about making soups that are both flavorful and compliant with the DASH diet. Let’s tackle a few of the most common ones!
How do you make chicken soup low in sodium?
This is the most important question! The secret is to build flavor with ingredients other than salt. In this recipe, we do three key things:
- Use “No-Salt-Added” Products: We exclusively use no-salt-added broth, canned tomatoes, and chickpeas. This gives us a blank canvas to control the sodium ourselves.
- Bloom Your Spices: Sautéing the garlic, tomato paste, and spices before adding them to the slow cooker (a process called “blooming”) deepens their flavor immensely.
- Finish with Acidity: The fresh lemon juice stirred in at the end brightens up all the other flavors, making the entire soup taste more vibrant and well-seasoned without extra salt.
Is chickpea soup good for your heart?
Absolutely! Chickpeas are a heart-healthy all-star. They are packed with soluble fiber, which can help manage cholesterol levels. Plus, they are a fantastic source of plant-based protein and key minerals like magnesium and potassium, which are essential for blood pressure management on the DASH diet.
Here is the recipe that will save your busy weeknights!
Hearty Mediterranean Crockpot Chicken & Chickpea Soup
Equipment
- 6- to 8-quart slow cooker
- Large skillet
- Chef's knife
- Cutting board
- Two forks, for shredding
Ingredients
- 1 tbsp olive oil 15 mL
- 1 large red onion chopped (~250 g)
- 5 cloves garlic minced (~25 g)
- 3 tbsp no-salt-added tomato paste 51 g
- 1 ¾ tbsp ground cumin 12 g
- 1 tbsp sweet paprika 7 g
- 2 tsp smoked paprika 5 g
- 2 tsp dried oregano 2 g
- ½ tsp freshly ground black pepper 1 g
- ¼ tsp sea salt 1.5 g
- 1 bay leaf
- 2 lbs boneless skinless chicken breasts (907 g)
- 5 ½ cups no-salt-added chicken broth 1.3 L
- 1 28-ounce can no-salt-added crushed tomatoes (794 g)
- 3 15-ounce cans no-salt-added chickpeas, rinsed and drained (765 g drained)
- 1 14-ounce can artichoke hearts in water, no salt added, drained and chopped (240 g drained)
- ¼ cup pitted Kalamata olives rinsed well and halved (38 g)
- ⅓ cup fresh flat-leaf parsley chopped (15 g)
- 2 tbsp fresh lemon juice 30 mL
Instructions
- Build the Flavor Base: Heat the olive oil in a large skillet over medium-high heat (or directly in your slow cooker if it has a sauté function). Add the chopped red onion and cook, stirring occasionally, until softened, about 6–8 minutes.
- Bloom the Aromatics: Stir in the minced garlic, tomato paste, ground cumin, sweet paprika, smoked paprika, and dried oregano. Cook for 60 seconds, stirring constantly, until everything is deeply fragrant.
- Combine for Cooking: Transfer the onion and spice mixture to the slow cooker basin. Pour in the no-salt-added chicken broth and no-salt-added crushed tomatoes, then add the bay leaf. Stir well to combine. Arrange the chicken breasts in the liquid, ensuring they are mostly submerged.
- Simmer Low and Slow: Secure the lid and cook until the chicken is tender and easy to shred. Cook on LOW for 7 hours for the most tender result, or on HIGH for 3 ½ hours.
- Add Finishing Touches: About 30 minutes before the cook time is complete, stir in the rinsed chickpeas, chopped artichoke hearts, and rinsed Kalamata olives. Replace the lid and let it finish cooking.
- Shred the Chicken: Carefully remove the cooked chicken breasts and place them on a cutting board. Discard the bay leaf. Using two forks, shred the chicken into bite-sized pieces.
- Finish and Serve: Return the shredded chicken to the slow cooker. Stir in the chopped fresh parsley, fresh lemon juice, sea salt, and black pepper. Let the soup rest for 5 minutes for the flavors to meld perfectly. Serve hot, garnished with extra fresh parsley if desired.
Notes
- Ingredient Sourcing: Using products specifically labeled "no-salt-added" (not just "low-sodium") for the broth, tomatoes, and chickpeas is key to the flavor and nutritional balance of this recipe.
- Storage: Store leftovers in an airtight container in the refrigerator for up to 4 days. This soup freezes exceptionally well for up to 3 months.
- Variations: For a boost of greens, stir in a few large handfuls of fresh spinach or chopped kale during the last 10 minutes of cooking and allow it to wilt into the soup.
Nutrition Information (per serving)
- Calories: 495 kcal
- Protein: 45 g
- Total Fat: 12 g
- Saturated Fat: 1.3 g
- Sodium: 260 mg
- Total Carbohydrate: 40 g
- Dietary Fiber: 12 g
- Total Sugars: 10 g
- Added Sugars: 0 g
- Potassium: 1050 mg
Concluding Thoughts
See? Eating for your health doesn’t have to mean sacrificing convenience or flavor. With a little planning and a trusty slow cooker, you can come home to a delicious, comforting meal that loves your heart right back. This DASH diet chicken soup recipe is more than just a recipe; it’s proof that you can absolutely crush your health goals, even on the busiest of days.
