This wintery chicken, kale and rice soup is one of my favorite ways to warm-up and refuel at this time of the year. Granted, San Francisco doesn’t experience the same temperature plunge as most other parts of America, but it’s just enough to want to cozy-up with a warm bowl of something, something.
I am all for a good homemade soup, and less fond of restaurant options. Many commercially prepared soups offer north of 1000mg per serving (>40% daily recommended limit) and I have often found myself bloated and thirsty after just a few spoonfuls.
Beside the sodium savings, the other great thing about homemade soup is that you can load it up with all sorts of hearty, nourishing ingredients! Few things are more disappointing than ordering soup only to find yourself wading through a sea of broth with a few meagre veggie scraps.
This recipe evolved out of a head-cold craving, and has blossomed into one of my go-tos. It’s packed with lean protein, veggies, and whole grain carbohydrate; ready in 45 minutes; and, at the risk of sounding boastful, damn delicious.
- 1 tbsp extra virgin olive oil
- 2 cloves garlic
- ½ large white onion
- 2 carrots
- 2 parsnips (optional)
- 3 celery stalks
- 2 skinless chicken breasts
- 2 tsp salt-free poultry seasoning (I used this one)
- 1 bay leaf
- 1 tsp salt
- ⅔ cup wild or brown rice (dry)
- 6 cups low-sodium chicken broth
- 2 cups kale (learn more about kale here)
- Crush the garlic.
- Peel and finely dice the onions, carrots, parsnips and celery.
- Chop the chicken breasts into small chunks or thin strips.
- Add the garlic and extra virgin olive oil to a large pot.
- Place the pot on the stove and turn the stove on to medium heat. Cook the garlic and onions until the onions are soft.
- Add the diced carrots, parsnips and celery to the pot, and sauté for 2-3 minutes.
- Add the chicken, salt, and poultry seasoning to the pot. Stir to combine the ingredients, and cook until the chicken is browned all over.
- Add the stock to the pot. Turn the heat up to high, and bring to the boil.
- Add the rice to the pot. Turn the heat down to low and cook for 45 minutes, lid on.
- While the soup is cooking, shred the kale. Add the shredded kale to the pot 2-3 minutes before serving.
Makes 4 servings.