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chicken wild rice soup in a bowl

Chicken Wild Rice Soup

This cozy stovetop Chicken Wild Rice Soup is packed with healthy veggies and made creamy with a delicious roux. Make a large batch and enjoy it throughout the week!

Prep: 25 minutesCook: 45 minutesTotal: 1 hour 10 minutes
Fat 13 Carbs 26 Protein 28
Yield 6-8 1x

Ingredients

  • 1-lb. boneless, skinless chicken breast
  • 1 teaspoon salt, separated
  • 1/2 teaspoon ground pepper, separated
  • 2 tablespoons olive oil
  • 1 large white onion, minced
  • 1 large carrot, cut into half-moons (~1 cup chopped)
  • 1 large green pepper, diced
  • 2 large garlic cloves, minced
  • 810 sprigs fresh thyme, tied into a bundle
  • 4 cups chicken broth
  • 2 cups chopped kale
  • 3 cups cooked wild rice (~1.5 cups, uncooked)*
  • 1 tablespoon Worcestershire sauce
  • 1/2 cup 2% Greek yogurt (any kind of Greek works)

Roux

  • 1/4 cup olive oil
  • 1/3 cup white whole wheat flour
  • 1.5 cups 2% milk
  • 1 teaspoon garlic powder
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground pepper

Instructions

  1. Begin by seasoning the chicken breasts with 1/8 teaspoon salt and 1/8 teaspoon pepper.
  2. Then, heat a large dutch oven or stockpot over medium/high heat. Add one tablespoon olive oil. 
  3. When the olive oil is fragrant, add the chicken breast to the pot. Sear the chicken breast for 2 minutes on each side. Remove from the pot (you don’t want the chicken to be fully cooked). 
  4. Add another tablespoon of olive oil to the pot and add the onion, carrot, and 1/4 teaspoon salt and sauté for 4-5 minutes. 
  5. Add the green pepper, garlic, and remaining salt and pepper to the pot and saute for another 3 minutes. 
  6. Finally, add chicken breast, fresh thyme bundle, and broth to the pot. Be sure the chicken breast is submerged in the broth. Bring to a boil. 
  7. Once the boiling, cover the pot and turn the heat to low, and let the soup simmer for 10 minutes. 
  8. While the soup is simmering, prepare the roux. In a separate medium saucepan, heat 1/4 cup olive oil over medium/high heat. 
  9. When the olive oil is fragrant add the flour to the saucepan and whisk the ingredients together until a paste forms. 
  10. Slowly whisk the milk into the mixture, stirring consistently until the milk thickens. This usually takes 4-6 minutes.
  11. Remove from heat and whisk the garlic powder, salt, and pepper into the roux. 
  12. Once the soup has simmered for 10 minutes, remove the chicken from the pot and shred the chicken. Set aside. 
  13. Place the kale, cooked wild rice, and Worcestershire sauce into the pot and stir until the kale wilts. 
  14. Then, add the Greek yogurt and the roux to the pot and mix until combined. 
  15. Add the shredded chicken to the soup, mix, bring to a simmer so all ingredients are warm. 
  16. Serve and enjoy! 

Nutrition Facts

Serving Size: 1/8 recipe Calories: 352 Sugar: 6 Sodium: 493 Fat: 13 Carbohydrates: 26 Fiber: 3 Protein: 28 Cholesterol: 47
Author: Linley RichterCategory: SoupMethod: Stove TopCuisine: American

Keywords: creamy chicken noodle soup