Chicken and Rice Soup

Gluten Free
Dairy Free
Health score
24%
Chicken and Rice Soup
60 min.
6
241kcal

Suggestions


If you’re on the lookout for a comforting and nutritious meal, our gluten-free and dairy-free Chicken and Rice Soup is the perfect choice! Packed with vibrant vegetables like broccoli, cauliflower, and carrots, this wholesome soup not only warms the soul but also nourishes the body. At just 241 calories per serving, it’s a light yet satisfying option for lunch or dinner.

Imagine the delightful aroma wafting through your kitchen as you sauté fresh veggies and garlic, before adding tender chicken and rich low-sodium chicken broth. The star of the dish, long-grain brown rice, provides a delightful chewiness and complements the array of flavors beautifully. This recipe is not only a hearty main course but also an excellent way to sneak in some veggies for those who may be a bit picky about their greens!

In just an hour, you can whip up a big batch that serves six — ideal for families or meal prep enthusiasts. Each bowl is a wholesome hug that delivers a nourishing punch while keeping gluten and dairy out of the equation. Enjoy it as a cozy dinner on a chilly evening, or pack it for a delicious and fulfilling lunch that will keep you energized throughout your day.

Join us in savoring this delightful bowl of goodness that ticks all the right boxes for a healthy and delightful meal. It's time to bring warmth and nourishment to your dining table with this simple yet hearty Chicken and Rice Soup!

Ingredients

  • cup broccoli florets cut into small pieces
  • 0.5 cup brown rice long-grain rinsed
  • tablespoons canola oil 
  •  carrots cut into 1/2-inch dice
  • cup cauliflower florets cut into small pieces
  • rib celery thinly sliced
  • tablespoons parsley fresh chopped
  • clove garlic minced
  • cups chicken broth low-sodium
  • large onion chopped
  • 0.5 cup peas frozen thawed
  • servings salt and pepper 
  • 12 oz chicken breast halves boneless skinless cut into 1/2-inch dice

Equipment

  • pot

Directions

  1. Bring a large pot of salted water to a boil.
  2. Add rice, cover, reduce heat and cook until tender, about 30 minutes.
  3. Drain and rinse under cold running water. Set aside.
  4. Warm oil in a large pot over medium-high heat.
  5. Add carrots, onion and celery and cook, stirring, until slightly softened, about 3 minutes.
  6. Add garlic; cook and stir 1 minute.
  7. Add chicken, then broth. Bring to a boil over high heat, then reduce to low. Simmer for about 10 minutes.
  8. Add cauliflower, broccoli and peas to soup. Stir in rice. Cook until vegetables are soft, about 10 minutes.
  9. Sprinkle with parsley; season with salt and pepper.
  10. Serve hot.

Nutrition Facts

Calories241kcal
Protein32.33%
Fat30.03%
Carbs37.64%

Properties

Glycemic Index
55.82
Glycemic Load
8.84
Inflammation Score
-10
Nutrition Score
21.2152172949%

Flavonoids

Apigenin
3.07mg
Luteolin
0.25mg
Isorhamnetin
1.25mg
Kaempferol
1.5mg
Myricetin
0.23mg
Quercetin
5.74mg

Nutrients percent of daily need

Calories:240.57kcal
12.03%
Fat:8.22g
12.65%
Saturated Fat:1.24g
7.76%
Carbohydrates:23.2g
7.73%
Net Carbohydrates:20.09g
7.3%
Sugar:3.7g
4.11%
Cholesterol:36.29mg
12.1%
Sodium:362.8mg
15.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.93g
39.86%
Vitamin A:3743.62IU
74.87%
Vitamin B3:10.53mg
52.67%
Vitamin K:51.1µg
48.67%
Manganese:0.79mg
39.38%
Vitamin C:32.26mg
39.1%
Vitamin B6:0.68mg
33.84%
Phosphorus:279.57mg
27.96%
Selenium:19.09µg
27.26%
Potassium:710.75mg
20.31%
Magnesium:55.89mg
13.97%
Vitamin B5:1.37mg
13.66%
Fiber:3.11g
12.44%
Vitamin B1:0.18mg
12.09%
Copper:0.24mg
11.98%
Vitamin B2:0.2mg
11.89%
Folate:45.4µg
11.35%
Iron:1.57mg
8.71%
Zinc:1.26mg
8.41%
Vitamin E:1.24mg
8.26%
Vitamin B12:0.35µg
5.82%
Calcium:49.31mg
4.93%
Source:My Recipes