Mexican chicken & wild rice soup

Gluten Free
Health score
30%
Mexican chicken & wild rice soup
30 min.
4
517kcal

Suggestions


Warm up your table with a comforting bowl of Mexican Chicken & Wild Rice Soup, a dish that's perfect for any meal of the day. This gluten-free delight combines the smoky flavors of chipotle with tender chicken, hearty black beans, and a medley of vibrant vegetables, all mingling in a rich, savory chicken stock. In just 30 minutes, you can create a satisfying and nutritious main course that serves four, making it ideal for family lunches or quick weeknight dinners.

The addition of wild rice not only enhances the texture but also contributes to the soup's nuttiness, making each spoonful a delightful experience. The brightness of fresh coriander and the creaminess of low-fat soured cream and reduced-fat guacamole elevate this dish to new heights, inviting you to personalize each bowl to your taste. With 517 calories per serving, you can indulge without guilt while getting a good balance of proteins, healthy fats, and carbohydrates.

Whether you're seeking a quick meal after a busy day or a warming dish to enjoy with loved ones, this Mexican Chicken & Wild Rice Soup ticks all the boxes. Dive into this delicious, vibrant soup and let the flavors take you on a culinary journey to Mexico!

Ingredients

  • tsp olive oil 
  •  onion finely chopped
  •  bell pepper diced green
  • tbsp chipotle paste (we used Discovery)
  • 250 rice long-grain wild (we used Uncle Ben's)
  • 400 black beans rinsed drained canned
  • 1.3 chicken stock low-sodium
  •  chicken breast shredded skinless cooked
  • small bunch cilantro leaves chopped
  • servings vanilla ice cream low-fat
  • 200 frangelico frozen
  • 200 frangelico frozen

Equipment

  • bowl
  • frying pan
  • ladle

Directions

  1. Heat the oil in a large non-stick frying pan and cook the onion for 5 mins. Throw in the pepper and cook for 2 mins more, then add the sweetcorn, chipotle paste and rice. Stir well and cook for 1-2 mins.
  2. Add the black beans and the stock. Bring to the boil, turn down to a simmer, then add half the chicken and coriander. Cool for 2-3 mins, then ladle into bowls.
  3. Scatter over the rest of the chicken and coriander.
  4. Serve with a dollop each of guacamole and soured cream on top if you like.

Nutrition Facts

Calories517kcal
Protein32.65%
Fat17.7%
Carbs49.65%

Properties

Glycemic Index
53.5
Glycemic Load
27.57
Inflammation Score
-7
Nutrition Score
28.004782438278%

Flavonoids

Luteolin
1.41mg
Isorhamnetin
1.38mg
Kaempferol
0.2mg
Myricetin
0.01mg
Quercetin
7.3mg

Nutrients percent of daily need

Calories:517.1kcal
25.85%
Fat:10.22g
15.72%
Saturated Fat:3.76g
23.47%
Carbohydrates:64.5g
21.5%
Net Carbohydrates:56.09g
20.4%
Sugar:19.15g
21.27%
Cholesterol:92.84mg
30.95%
Sodium:672.18mg
29.23%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:42.42g
84.84%
Vitamin B3:17.4mg
86.99%
Selenium:43.82µg
62.6%
Vitamin B6:1.13mg
56.44%
Phosphorus:562.6mg
56.26%
Vitamin C:31.46mg
38.14%
Potassium:1287.5mg
36.79%
Fiber:8.41g
33.63%
Vitamin B2:0.55mg
32.42%
Manganese:0.63mg
31.45%
Vitamin B5:2.48mg
24.78%
Copper:0.48mg
23.94%
Magnesium:92.01mg
23%
Folate:81.39µg
20.35%
Vitamin B1:0.3mg
19.74%
Calcium:192.88mg
19.29%
Iron:3.47mg
19.27%
Zinc:2.48mg
16.51%
Vitamin B12:0.91µg
15.12%
Vitamin A:623.97IU
12.48%
Vitamin K:9.72µg
9.26%
Vitamin E:0.66mg
4.39%
Vitamin D:0.19µg
1.26%