Chicken Vegetable Soup with Kale
Kale and carrots add lots of vitamin A to this hearty soup. It is a great recipe for using the beautiful kale from the farmers market.
Nutrition Facts (per serving)
Values are per serving · Serving Size: 1/3 of recipe
175
Calories
16g
Protein
16g
Carbs
5g
Fat
2g
Fiber
3g
Sugar
54mg
Sodium
Saturated Fat 1 g · Cholesterol 44 mg
Rings show one serving as a share of a 2,000 calorie reference day. In the Nutrola app they fill against your own goals.
Ingredients
vegetable oil
2 teaspoons · or cooking oil of choice
onion, chopped
1/2 cup
carrots, chopped
1/2 cup
thyme, dried
1 teaspoon
garlic cloves, minced
2
water
2 cups · or low-sodium chicken broth
tomatoes, diced
3/4 cup
chicken, cooked, skinned and cubed
1 cup
brown rice, cooked
1/2 cup · or white rice
kale, chopped
1 cup · about one large leaf
Instructions
- 1
Wash hands with soap and water.
- 2
Heat oil in a medium sauce pan. Add onion and carrots. Sauté until vegetables are tender, about 5 to 8 minutes.
- 3
Add thyme and garlic. Sauté for one more minute.
- 4
Add water or broth, tomatoes, chicken, cooked rice, and kale.
- 5
Simmer for 5 to 10 minutes.
Source: USDA MyPlate Kitchen · Washington State University The Washington Senior Farmers Market Nutrition Program Puyallup Research and Extension Center
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