Mediterranean Diet Chicken Soup with Rice
Warm and nourishing, this Mediterranean Diet Chicken Soup with Rice is a wholesome and flavorful one-pot meal that's perfect for any day of the week. Packed with tender chicken, nutrient-rich vegetables like zucchini, spinach, and carrots, and hearty brown rice, this soup is a powerhouse of vibrant Mediterranean flavors. The addition of olive oil, garlic, and fresh parsley infuses the dish with its signature aromatic depth, while a bright splash of lemon juice at the end adds the perfect zesty finish. This recipe is low in sodium, healthy, and satisfying, making it ideal for those following a Mediterranean diet or seeking a lighter comfort food option. Ready in just under an hour and making six hearty servings, this chicken soup is a delicious way to embrace wholesome eating year-round.
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Recipe Information
Ingredients
- 2 tablespoons olive oil
- 1 medium onion, chopped
- 2 medium carrots, chopped
- 2 medium celery stalks, chopped
- 3 cloves garlic, minced
- 1 pound boneless, skinless chicken breasts
- 8 cups chicken broth, low-sodium
- 1 whole bay leaf
- 1 teaspoon dried thyme
- 1 cup brown rice
- 1 medium zucchini, chopped
- 2 cups baby spinach
- 2 tablespoons lemon juice
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper, freshly ground
- 2 tablespoons fresh parsley, chopped
Instructions
Heat the olive oil in a large pot over medium heat.
Add the chopped onion, carrots, and celery. 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 breasts, chicken broth, bay leaf, and thyme to the pot. Bring to a boil.
Reduce the heat to a simmer, cover the pot, and cook for about 15 minutes until the chicken is cooked through.
Remove the chicken breasts from the pot and shred them with two forks, then set aside.
Add the brown rice to the pot and simmer, covered, for about 20 minutes or until the rice is tender.
Stir in the shredded chicken, zucchini, and baby spinach. Allow the soup to simmer for another 5 minutes.
Remove the bay leaf and add the lemon juice, salt, black pepper, and parsley. Stir well to combine.
Taste and adjust seasoning as needed, serve hot.
Nutrition Facts
Calories |
1530 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 51.6 g | 66% | |
| Saturated Fat | 9.6 g | 48% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 386 mg | 129% | |
| Sodium | 2880 mg | 125% | |
| Total Carbohydrate | 94.9 g | 35% | |
| Dietary Fiber | 15.2 g | 54% | |
| Total Sugars | 18.2 g | ||
| Protein | 161.7 g | 323% | |
| Vitamin D | 0.1 mcg | 1% | |
| Calcium | 385 mg | 30% | |
| Iron | 10.4 mg | 58% | |
| Potassium | 3054 mg | 65% | |
*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.
