Simple Chicken and Oat Groat Soup

Dairy Free
Health score
32%
Simple Chicken and Oat Groat Soup
45 min.
6
183kcal

Suggestions


Are you looking for a delicious and nutritious meal that is not only easy to prepare but also dairy-free? Look no further than this Simple Chicken and Oat Groat Soup! Packed with flavors and wholesome ingredients, this hearty soup is perfect for lunch or dinner, making it a versatile addition to your weekly meal plan.

The combination of tender rotisserie chicken, fresh vegetables, and nutritious oat groats makes this soup a comforting dish that warms both the body and soul. Oat groats, often overlooked, offer a delightful texture and a boost of fiber, helping you stay satisfied throughout your day. Meanwhile, vibrant carrots, celery, and zucchini add a splash of color and an array of vitamins that support overall health.

This recipe comes together in just 45 minutes, making it perfect for busy weekdays or weekends when you want to whip up something delicious without spending hours in the kitchen. The depth of flavor from sautéed garlic, fresh basil, and thyme elevates this soup from simple to extraordinary. It’s a nourishing, filling option that everyone in the family will enjoy, with each bowl offering just 183 calories!

Whether you’re looking for a cozy evening meal or a wholesome lunch to take to work, this Simple Chicken and Oat Groat Soup is sure to become a favorite. Gather your ingredients and get ready to treat yourself to a bowl of goodness!

Ingredients

  • 14.5 ounce canned tomatoes diced undrained canned
  • 0.8 cup carrots chopped
  • cup celery chopped
  • cups chicken breast boneless skinless chopped
  • cups fat-skimmed beef broth fat-free
  • 0.3 cup basil fresh chopped
  • teaspoons thyme sprigs fresh chopped
  •  garlic clove minced
  • cup green beans (1-inch)
  • cup oat milk uncooked
  • tablespoon olive oil 
  • 1.5 cups onion chopped
  • cup peas green frozen thawed
  • 0.5 teaspoon salt 
  • 2.5 cups water 
  • cup zucchini diced

Equipment

  • frying pan
  • paper towels
  • sauce pan

Directions

  1. Combine 2 1/2 cups water and groats in a large saucepan; bring to a boil. Reduce heat, and simmer 45 minutes or until tender (do not overcook).
  2. Drain; wipe pan with a paper towel.
  3. Heat oil in pan over medium-high heat.
  4. Add onion, celery, and carrot; saut 8 minutes or until tender.
  5. Add zucchini and garlic; saut 2 minutes.
  6. Add cooked groats, broth, and next 5 ingredients (through tomatoes); bring to a boil. Reduce heat, and simmer 10 minutes. Stir in peas and basil.

Nutrition Facts

Calories183kcal
Protein33.48%
Fat22.77%
Carbs43.75%

Properties

Glycemic Index
77.19
Glycemic Load
6.8
Inflammation Score
-10
Nutrition Score
24.637391546498%

Flavonoids

Apigenin
0.5mg
Luteolin
0.53mg
Isorhamnetin
2mg
Kaempferol
0.42mg
Myricetin
0.06mg
Quercetin
8.87mg

Nutrients percent of daily need

Calories:183.12kcal
9.16%
Fat:4.82g
7.42%
Saturated Fat:0.71g
4.44%
Carbohydrates:20.85g
6.95%
Net Carbohydrates:15.61g
5.68%
Sugar:11.54g
12.82%
Cholesterol:32mg
10.67%
Sodium:1015.4mg
44.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.95g
31.91%
Vitamin D:16.47µg
109.79%
Vitamin A:3448.46IU
68.97%
Vitamin B3:7.92mg
39.59%
Vitamin B6:0.7mg
34.91%
Vitamin C:28.55mg
34.61%
Vitamin K:32.66µg
31.1%
Selenium:20.76µg
29.65%
Manganese:0.46mg
23.03%
Potassium:767.88mg
21.94%
Fiber:5.24g
20.96%
Phosphorus:208.71mg
20.87%
Vitamin B2:0.31mg
18.03%
Vitamin B1:0.22mg
14.52%
Copper:0.29mg
14.51%
Folate:57.07µg
14.27%
Iron:2.56mg
14.22%
Magnesium:55.43mg
13.86%
Calcium:136.65mg
13.67%
Vitamin B5:1.34mg
13.39%
Vitamin E:1.59mg
10.6%
Zinc:1.09mg
7.25%
Vitamin B12:0.4µg
6.71%
Source:My Recipes