Chicken & Wild Rice Soup with Herbs

This cozy soup is perfect for the Fall + Winter months! It's rich in protein, nutrients, and flavor, plus it's both gluten and dairy-free!

It’s Fall in the Pacific Northwest, and that means we’re in for a LOT of soup weather for the next 5 months or so. This recipe is one of my go-to’s because the steps are simple, it doesn’t take hours and hours to cook like some other soup & stew recipes, and it’s full of nourishing ingredients that just make you feel good to eat. Plus, you can’t go wrong with chicken & rice. It’s always a comforting combo.

This recipe is perfect if you (or a loved one) is feeling under the weather, you’re craving chicken noodle but you’re looking for something just a little bit different, or you want something warm and comforting that doesn’t skip out on protein. This recipe is also freezer friendly, so make a double batch and keep some in the freezer for busy evenings, or when you want some comfort without the effort.

Protein for Hormone Balance

Protein is one of the most essential nutrients for healthy hormones. It’s necessary for blood sugar balance, hormone production, and even immune health. Plus, it can help satisfy cravings and keeps you feeling full for longer.

Most of us aren’t getting nearly enough protein. On average, women should aim to get between 20-30g of protein per meal, at least, each and every day! This recipe makes getting in your protein simple and delicious, and provides about 26 grams of protein per serving. It pairs perfectly with the trio of onion, carrots, and celery, and the wild rice blend, satisfying your craving for comfort and familiar flavors while maximizing nutrients.

Organic, Pasture-Raised Chicken

How a chicken (or any animal) is raised greatly effects how healthy the animal is, and as a result, how healthy our meals become by the time it makes its way into our kitchen. But, it’s no secret that labels can be confusing. What do “natural” and “free-range” even mean? Honestly, probably not what you think they do, because marketing plays a HUGE role in the buzz words that companies choose for their products. Some labels have actual meanings, while others just sound great. Knowing what to look for and what to skip is really important when it comes to choosing ingredients.

As far as chicken goes, organic & pasture-raised is the way to go. Organic chickens are fed an organic diet free of pesticides, synthetic fertilizers, animal byproducts and any added hormones or antibiotics. “Pasture-raised” or “pastured” animals spend most of their time outside, meaning they often have access to their natural diets: grass for cows, insects for chickens, etc. When an animal can eat what it’s naturally meant to eat, it will be a much healthier, happier animal.

Wild Rice

Wild rice is a good source of vitamins and minerals, including B vitamins and magnesium. Magnesium plays a role in over 300 enzyme reactions in the body. It’s involved in energy production, protein synthesis, and it can help promote healthy sleep. Magnesium deficiency is one of the most common mineral deficiencies, and may be a risk factor for type 2 diabetes and polycystic ovary syndrome (PCOS).

Tips + Variations

• Bone broth is rich in collagen, gelatin, and amino acids that can help strengthen the gut lining and prevent/heal a leaky gut. It can also help strengthen your immune system, supports menstrual health, joints, hair, nails, and so much more!! Swap out the chicken broth in this recipe for a nutrient dense boost.

• This recipe is freezer friendly - make an extra batch and freeze it for extra busy evenings.

• Add in other seasonal veggies like mushrooms, parsnips, diced sweet potato, kale or leeks.

Yield: 6

Author: Danica Mills, NTP

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Chicken & Wild Rice Soup with Herbs

This cozy soup is perfect for the Fall/Winter months! It's rich in protein, veggies, nutrients and flavor, and it's both gluten and dairy-free!

Prep time: 10 MinCook time: 45 MinTotal time: 55 Min

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Ingredients

• 1 tbsp olive or avocado oil
• 6 boneless/skinless chicken thighs (you can also use chicken breasts, if preferred, but cut the amount of chicken in about half since they're bigger)
• 1 medium yellow onion
• 2 cups carrots, diced
• 2 cups celery, diced
• 4 large garlic cloves
• 6 cups chicken broth or chicken bone broth
• 1/2 cup uncooked wild rice
• 3 fresh thyme sprigs
• 1 big pinch of fresh parsley, for serving.
• Salt & Pepper, to taste

Instructions

1. Heat a large dutch oven (or other large pot) on medium heat and add your oil. Brown your chicken thighs, about 3 minutes per side.
2. Remove your chicken and set it aside. Without wiping out your pan (those little leftover chicken bits add lots of flavor!) add your diced onions, carrots, celery, and garlic to the pot and sauté until soft, about 5 mins.
3. Add your chicken back to the pot, along with your chicken broth, thyme sprigs, wild rice, and a generous pinch of salt.
4. Cover, and let your soup simmer gently for about 45 minutes, stirring occasionally.
5. Remove the chicken thighs and shred with a fork. Add the chicken back to the pot and season with additional salt and pepper, if desired. Serve, and sprinkle with fresh parsley.

Recommended Products

Redmond Unrefined Sea Salt

Nutrition Facts

Calories

255

Fat

8 g

Sat. Fat

2 g

Carbs

20 g

Fiber

3 g

Net carbs

17 g

Sugar

5 g

Protein

26 g

Sodium

1063 mg

Cholesterol

112 mg

Nutritional info is approximate and may vary based on the brands and ingredients used.

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