Name: Chicken & Root Vegetable Soup with Wild Rice
Total time: 55 min
Ingredients: 1 tablespoon extra-virgin olive oil; 1 cup chopped yellow onion; 1 cup chopped unpeeled carrot; 1 cup chopped celery; 1 cup diced root vegetables (such as butternut squash, parsnip or celeriac); 3 large cloves garlic, minced; 1 tablespoon chopped fresh oregano; 1 teaspoon dried thyme leaves; 0.75 teaspoon salt; 0.75 teaspoon ground pepper; 7 cups lower-sodium chicken broth; 1 pound boneless, skinless chicken thighs, trimmed and cut into 1/2-inch pieces; 0.5 cup wild rice, rinsed; 0.5 cup chopped fresh flat-leaf parsley; 1 tablespoon lemon juice

Chicken & Root Vegetable Soup with Wild Rice

5.0

(1)

1 Review

This chicken and root vegetable soup will fill you up with chicken and nutty wild rice paired with your favorite root vegetables. Try butternut squash for sweeter notes, or celeriac or parsnip for an earthier flavor.

Laura Kanya

Published on December 28, 2022

Reviewed by Dietitian

Nadine Bradley, RD, CNSC

a recipe photo of the Chicken & Root Vegetable Soup with Wild Rice served in a bowl — Photo: Photographer: Jennifer Causey, Food stylist: Ali Ramee, Prop stylist: Clairen Spollen

Active Time:

25 mins

Total Time:

55 mins

Servings:

Nutrition Profile:

Dairy-Free Diabetes Appropriate Egg Free Gluten-Free High-Protein Nut-Free Soy-Free

Jump to Nutrition Facts

Ingredients

1 tablespoon extra-virgin olive oil
1 cup chopped yellow onion
1 cup chopped unpeeled carrot
1 cup chopped celery
1 cup diced root vegetables (such as butternut squash, parsnip or celeriac)
3 large cloves garlic, minced
1 tablespoon chopped fresh oregano
1 teaspoon dried thyme leaves
¾ teaspoon salt
¾ teaspoon ground pepper
7 cups lower-sodium chicken broth
1 pound boneless, skinless chicken thighs, trimmed and cut into 1/2-inch pieces
½ cup wild rice, rinsed
½ cup chopped fresh flat-leaf parsley
1 tablespoon lemon juice

Directions

Heat oil in a large Dutch oven over medium-high heat. Add onion; cook, stirring occasionally, until tender, about 3 minutes. Stir in carrot, celery and root vegetables; cook, stirring occasionally, until tender, about 5 minutes. Stir in garlic, oregano, thyme, salt and pepper; cook, stirring occasionally, until aromatic, about 1 minute. Stir in broth, chicken and rice; bring to a boil over high heat. Reduce heat to maintain a simmer; cover and cook, undisturbed, until the rice is just tender and the chicken is cooked through, 30 to 35 minutes. Remove from heat and stir in parsley and lemon juice.

To make ahead

Cover and refrigerate for up to 3 days.

Nutrition Facts (per serving)

325	Calories
9g	Fat
30g	Carbs
31g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 2 1/4 cups
Calories 325
% Daily Value *
Total Carbohydrate 30g	11%
Dietary Fiber 4g	14%
Total Sugars 5g
Protein 31g	62%
Total Fat 9g	12%
Saturated Fat 2g	10%
Cholesterol 107mg	36%
Vitamin A 9876IU	198%
Vitamin C 26mg	29%
Vitamin D 1IU	0%
Vitamin E 2mg	13%
Folate 69mcg	17%
Vitamin K 144mcg	120%
Sodium 718mg	31%
Calcium 85mg	7%
Iron 3mg	17%
Magnesium 91mg	22%
Potassium 777mg	17%
Zinc 3mg	27%
Vitamin B12 1mcg	42%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.