Heart-Healthy Chicken and Wild Rice Soup
Warm, nourishing, and packed with wholesome ingredients, our Heart-Healthy Chicken and Wild Rice Soup is the ultimate comfort food designed with your well-being in mind. Brimming with protein-rich chicken breast, fiber-loaded wild rice, and an array of vibrant vegetables like carrots, celery, and kale, this recipe is a delicious way to eat healthily without sacrificing flavor. Infused with aromatic herbs like thyme and parsley, and brightened by a splash of fresh lemon juice, this soup offers a perfect balance of savory and zesty notes. Low in sodium and made with nutrient-dense ingredients, it’s ideal for those seeking heart-smart meals that satisfy the soul. Ready in just over an hour, this one-pot wonder is perfect for chilly evenings or meal prepping for the week—each comforting bowl delivers the goodness your body craves.
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Recipe Information
Ingredients
- 1 tablespoon olive oil
- 1 large onion, finely chopped
- 2 celery stalks, diced
- 2 medium carrots, peeled and diced
- 3 garlic cloves, minced
- 1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
- 8 cups low-sodium chicken broth
- 1 cup wild rice, rinsed
- 1 bay leaf
- 1 teaspoon dried thyme
- 0.5 teaspoon black pepper, freshly ground
- 0.5 teaspoon salt
- 2 cups kale, chopped
- 0.25 cup fresh parsley, chopped
- 2 tablespoons lemon juice
Instructions
In a large pot, heat the olive oil over medium heat.
Add the chopped onion, celery, and carrots. Sauté for about 5 minutes, or until the vegetables begin to soften.
Stir in the minced garlic and cook for an additional minute until fragrant.
Add the chicken pieces to the pot and cook for about 5-7 minutes, stirring occasionally until the chicken is browned on all sides.
Pour in the low-sodium chicken broth and add the wild rice, bay leaf, dried thyme, black pepper, and salt. Stir to combine.
Bring the mixture to a boil, then reduce the heat to low. Cover the pot and let it simmer for 45 minutes, or until the wild rice is tender.
Remove the bay leaf and discard it.
Stir in the chopped kale and let it cook for an additional 5 minutes, or until the kale is wilted.
Add the chopped parsley and lemon juice, stirring to combine.
Taste the soup and adjust seasoning as needed. Serve hot and enjoy a heart-healthy meal.
Nutrition Facts
Calories |
239 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.6 g | 8% | |
| Saturated Fat | 1.1 g | 5% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 64 mg | 21% | |
| Sodium | 459 mg | 20% | |
| Total Carbohydrate | 16.9 g | 6% | |
| Dietary Fiber | 2.7 g | 10% | |
| Total Sugars | 3.3 g | ||
| Protein | 27.9 g | 56% | |
| Vitamin D | 0.1 mcg | 0% | |
| Calcium | 103 mg | 8% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 675 mg | 14% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
