Hearty Chicken, Kale and Vegetable Soup

Packed with lean protein, fiber-rich brown rice, and nutrient-dense kale, this comforting soup provides a massive dose of vitamin A and immune-boosting antioxidants.

Ingredients

Calories next to each ingredient are for that ingredient across the whole recipe (3 servings), not per serving.

• 2 teaspoons vegetable oil · 77 kcal in the whole recipe
• 1/2 cup chopped onion · 22 kcal in the whole recipe
• 1/2 cup chopped carrots · 20 kcal in the whole recipe
• 1 teaspoon dried thyme · 3 kcal in the whole recipe
• 2 garlic cloves, minced · 6 kcal in the whole recipe
• 2 cups low-sodium chicken broth · 28 kcal in the whole recipe
• 3/4 cup diced tomatoes · 30 kcal in the whole recipe
• 1 cup cooked, skinless chicken, cubed · 173 kcal in the whole recipe
• 1/2 cup cooked brown rice · 142 kcal in the whole recipe
• 1 cup chopped kale · 23 kcal in the whole recipe

Method

1. Heat the vegetable oil in a medium saucepan over medium heat.

   

2. Add the chopped onion and carrots, and sauté for 5 to 8 minutes until the vegetables are tender.

   

3. Stir in the dried thyme and minced garlic, and sauté for 1 more minute until fragrant.

   

4. Add the chicken broth, diced tomatoes, cooked chicken, cooked brown rice, and chopped kale.

   

5. Bring to a simmer and cook for 5 to 10 minutes until all ingredients are heated through and the kale is tender.

   

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