Cozy Chicken and Dumpling Soup

This comforting soup is packed with lean protein and fiber-rich veggies, while the whole wheat dumplings offer a wholesome twist on a classic comfort food.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (8 servings), not per serving.

• 2 tablespoons vegetable oil · 247 kcal in the whole recipe
• 2 cups carrots, chopped · 104 kcal in the whole recipe
• 1 cup onion, chopped · 60 kcal in the whole recipe
• 1 cup celery, chopped · 14 kcal in the whole recipe
• 8 cups fat-free, low-sodium chicken broth · 191 kcal in the whole recipe
• 2 cups cooked chicken breast, shredded · 489 kcal in the whole recipe
• 1/2 teaspoon black peppercorns
• 1 teaspoon dried thyme
• 2 bay leaves
• 2 cups fresh spinach leaves, coarsely chopped · 14 kcal in the whole recipe
• 1 cup whole wheat flour · 443 kcal in the whole recipe
• 1 cup all-purpose flour · 457 kcal in the whole recipe
• 3/4 cup skim milk · 102 kcal in the whole recipe
• 1 large egg · 71 kcal in the whole recipe

Method

1. Heat the vegetable oil in a large pot or Dutch oven over medium-high heat, then sauté the chopped carrots, onion, and celery for about 5 minutes until slightly softened.

   

2. Stir in the chicken broth, shredded chicken, peppercorns, thyme, and bay leaves. Bring to a boil, then reduce the heat to low, partially cover, and let it simmer gently for 20 minutes.

   

3. While the soup is simmering, whisk together the whole wheat flour, all-purpose flour, skim milk, and egg in a small bowl until a smooth dumpling dough forms.

   

4. Drop small spoonfuls of the dumpling dough directly into the simmering soup, then cover the pot fully and cook for 20 minutes without opening, allowing the dumplings to rise to the top.

   

5. Gently stir in the chopped spinach until wilted, then remove the bay leaves before serving your warm, comforting soup.

   

Adapted from a USDA MyPlate Kitchen recipe (public domain). Portions, macros, diet checks and step photos by Besly.