Healthy Creamy Chicken and Wild Rice Soup
Healthy creamy chicken and wild rice soup is filled with veggies and deliciously creamy while still being very light. Plus the recipe is ready in just 30 minutes!
Yield: 6 servings
Ingredients
- 4 cups low-sodium chicken broth
- 2 cups water
- 1 cup wild rice blend, uncooked (see notes)
- 1 small onion, finely chopped
- 4 medium carrots (or 10-12 baby carrots), finely chopped
- 2 stalks celery, finely chopped
- 2 tablespoons unsalted butter
- ¼ cup all purpose flour, (or white wheat flour)
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ¼ teaspoon poultry seasoning (or substitute dried thyme)
- 2 cups half and half (I use fat-free)
- 3 cups cooked chicken, chopped
- 1 cup peas (thawed, if frozen)
Instructions
- Combine chicken broth, water, wild rice, onion, carrots and celery in a large stockpot over high heat and bring to a boil.
- Reduce heat, cover and simmer for 15 minutes, or until rice and veggies are tender.
- Meanwhile, melt butter in a small saute pan over medium-low heat. Whisk in flour and cook for 1 minute. (It’s OK if you’ve got small clumps of flour.)
- Add salt, pepper and poultry seasoning and stir to combine.
- Slowly add half-and-half while whisking constantly to remove the clumps and get a smooth mixture.
- Cook the cream mixture for 4-5 minutes, until slightly thickened, stirring occasionally.
- Slowly add the cream mixture to the cooked rice, stirring to combine. Stir in chicken and peas.
- Cook for 2-3 minutes, until everything is warmed through, but don’t let the mixture boil. Serve hot and enjoy!
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Notes
Wild rice: I use a wild rice blend (just the store brand version at my grocery store) whose instructions say it cooks in 15 minutes. If you use a box version, those may need more like 25 minutes of cook time. If you use a true wild rice, they can take up to an hour for the rice to cook and be tender, so you would need to cook the rice separately.
Chicken: You can use leftover roasted chicken or pick up a rotisserie chicken from the store. Or substitute leftover cooked turkey.
Optional toppings: Chopped fresh parsley, grated Parmesan cheese, a few dashes of hot sauce, even a sprinkling of cooked, crumbled bacon.
Leftovers: Once cooled, leftover soup can be stored in the refrigerator for up to 4-5 days. Reheat over medium low heat on the stove until warmed through.
Video
Nutrition
Calories: 380kcal | Carbohydrates: 42g | Protein: 29g | Fat: 11g | Saturated Fat: 5g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 4g | Trans Fat: 0.2g | Cholesterol: 66mg | Sodium: 410mg | Potassium: 799mg | Fiber: 5g | Sugar: 9g | Vitamin A: 7172IU | Vitamin C: 14mg | Calcium: 126mg | Iron: 3mg
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