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Chicken Wild Rice Soup
Chicken Wild Rice Soup tastes like classic noodle soup, but this version is gluten-free. Wild rice packs extra protein and fiber into each bite!
Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins
Servings:
6
Calories:
297 kcal
Course:
Soup
Cuisine:
American
Ingredients
- 1 tablespoon olive oil
- 1 yellow onion , chopped
- 3 carrot peeled and chopped
- 3 celery chopped, ribs
- 3 garlic minced, cloves
- 2 teaspoons thyme dried
- 8 ounces cremini mushrooms , roughly chopped
- 1 cup wild rice
- 1.25 pounds chicken thigh boneless, skinless
- salt
- black pepper
- ½ cup coconut milk full-fat
Instructions
- Drizzle the olive oil in a large pot over medium-high heat. Saute the yellow onion, carrots, and celery ribs until they start to soften, about 5 minutes.
- Add the dried thyme and garlic cloves and stir briefly. Then, add in 8 ounces of chopped mushrooms and stir again.
- Place the wild rice in a fine mesh strainer and rinse it under running water. Drain well, then add it to the pot and cover with 6 cups of water. Increase the heat to high so the water will start heating as fast as possible. Next, add in the chicken thighs, 2 teaspoons of fine sea salt, and 1 teaspoon of ground black pepper.
- Once the liquid is boiling, cover the pot with a lid, lower the heat to a gentle simmer and cook for 50 minutes. You'll know the rice is done when it splits and has a chewy texture. (It shouldn't be crunchy when you test it.) If the rice isn't tender yet, cover the pot and cook for 5 to 10 more minutes.
- Use tongs to carefully transfer the chicken breasts to a cutting board, then use two forks to shred the chicken. Transfer it back to the soup, stir in the coconut milk, and adjust the seasoning, as needed. I usually add salt a ½ teaspoon at a time, until the broth is very flavorful. (I typically add 1 extra teaspoon in total, but this will vary based on the type of salt you use and your taste buds.)
- Serve warm right away. Leftovers can be stored in an airtight container in the fridge for up to 4 days, or you can freeze it for up to 3 months.
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Notes
- Nutrition information is for roughly 1 1/2 cups of soup, assuming you get 9 cups total from this recipe. This will vary based on the size of your veggies, and is just an estimate, not a guarantee.
- Prefer to use chicken breasts? You can cook these whole for about 25 minutes in the soup, or until the center reaches an internal temperature of 165ºF. As soon as they are cooked, use tongs to remove them from the soup and let them rest on the cutting board until the rice is tender. This way they won't dry out from over-cooking.
- Thickening Option: When the chicken is removed from the soup, you can transfer up to 3 cups of soup to a blender, add the coconut milk, and blend until smooth. Then pour this mixture back into the soup pot for a creamier, thicker texture.
Nutrition Information
Calories
297kcal
(15%)
Carbohydrates
28g
(9%)
Protein
24g
(48%)
Fat
11g
(17%)
Saturated Fat
5g
(25%)
Polyunsaturated Fat
1g
(6%)
Monounsaturated Fat
3g
(15%)
Trans Fat
0.02g
(1%)
Cholesterol
90mg
(30%)
Sodium
115mg
(5%)
Potassium
694mg
(15%)
Fiber
3g
(12%)
Sugar
4g
(8%)
Vitamin A
5145IU
(103%)
Vitamin C
4mg
(4%)
Calcium
48mg
(5%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 6 Serving
Amount Per Serving
Calories 297
% Daily Value*
| Calories | 297kcal | 15% |
| Carbohydrates | 28g | 9% |
| Protein | 24g | 48% |
| Fat | 11g | 17% |
| Saturated Fat | 5g | 25% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 90mg | 30% |
| Sodium | 115mg | 5% |
| Potassium | 694mg | 15% |
| Fiber | 3g | 12% |
| Sugar | 4g | 8% |
| Vitamin A | 5145IU | 103% |
| Vitamin C | 4mg | 4% |
| Calcium | 48mg | 5% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.