Edwina Clark - Registered Dietitian and Wellness Expert

One-Pot Chicken, Kale, and Rice Soup

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Warm-up on a cold day with this nourishing chicken, kale and rice soup! This one-pot dish is loaded with healthy ingredients and showcases some of winter’s best offerings.

Kale, chicken and rice soup in a white bowl, on a blue and white black, on a marble background.
Kale, chicken and rice soup. GF, DF.

This wintery chicken, kale and rice soup is one of my favorite ways to 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 a piping-hot bowl of soup.

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 a few spoonfuls.

Besides the sodium savings, the other great thing about homemade soup is that you can load it up with hearty, nourishing ingredients. Few things are more disappointing than ordering soup, only to find yourself wading through a sea of broth with a few meager veggie scraps.

This recipe evolved out of a head-cold craving and has blossomed into one of my go-to meals. It’s GF, DF, ready in 45 minutes and, at the risk of sounding boastful, damn delicious.

Chicken, kale and rice soup in a white bowl with toast on the side, on a gray background.
Chicken, kale, and rice soup made with a bouquet of winter veggies: A delicious one-pot meal!
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One-Pot Chicken, Kale and Rice Soup

3.5 from 38 reviews
  • Prep Time: 10 minutes
  • Cook Time: 45 minutes
  • Total Time: 55 minutes
  • Yield: 4 servings 1x
  • Category: soup, lunch, dinner, gluten-free, dairy-free
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Description

This recipe evolved out of a head-cold craving and has blossomed into one of my go-to meals. It’s GF, DF, ready in 45 minutes and damn delicious.

Ingredients

Units Scale
  • 1 tbsp extra virgin olive oil
  • 2 cloves garlic
  • 1/2 large white onion
  • 2 carrots
  • 2 parsnips (optional)
  • 3 celery stalks
  • 2 skinless chicken breasts
  • 2 tsp salt-free poultry seasoning
  • 1 bay leaf
  • 1 tsp salt
  • 2/3 cup wild or brown rice (dry)
  • 6–8 cups low-sodium chicken broth
  • 2 cups kale

Instructions

  1. Crush the garlic.
  2. Peel and finely dice the onions, carrots, parsnips, and celery.
  3. Chop the chicken breasts into small chunks or thin strips.
  4. Add the garlic and extra virgin olive oil to a large pot.
  5. Place the pot on the stove and turn the stove on to medium heat. Cook the garlic and onions until the onions are soft.
  6. Add the diced carrots, parsnips and celery to the pot, and sauté for 2-3 minutes.
  7. Add the chicken, salt, and poultry seasoning to the pot. Stir to combine the ingredients, and cook until the chicken is browned all over.
  8. Add 6 cups of broth to the pot. Turn the heat up to high, and bring to the boil.
  9. Add the rice to the pot. Turn the heat down to low and cook for 30-45 minutes lid on or until the rice is cooked through. Add more broth, as needed.
  10. While the soup is cooking, shred the kale. Add the shredded kale to the pot 2-3 minutes before serving.

Nutrition

  • Calories: 408.6 kcal
  • Sugar: 3.4 g
  • Sodium: 819.23 mg
  • Fat: 10.6 g
  • Saturated Fat: 2.22 g
  • Trans Fat: 0.01 g
  • Carbohydrates: 36.52 g
  • Fiber: 3.17 g
  • Protein: 42.59 g
  • Cholesterol: 99.28 mg

Craving more healthy eats and treats? Check out my recipe page here.

Warm-up on a cold day with this nourishing kale, chicken and rice soup. This one-pot dish is GF, DF and loaded with healthy ingredients.