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.
- Yield
- 3 servings
- Serving size
- 1/3 of recipe
- Rating
- 3.91 of 5 (406 ratings)
Food groups
- Grains: 1/2 ounces
- Protein Foods: 1 1/2 ounces
- Vegetables: 1/2 cups
Ingredients
- 2 teaspoons vegetable oil (or cooking oil of choice)
- 1/2 cup onion, chopped
- 1/2 cup carrots, chopped
- 1 teaspoon thyme, dried
- 2 garlic cloves, minced
- 2 cups water (or low-sodium chicken broth)
- 3/4 cup tomatoes, diced
- 1 cup chicken, cooked, skinned and cubed
- 1/2 cup brown rice, cooked (or white rice)
- 1 cup kale, chopped (about one large leaf)
Directions
- Wash hands with soap and water.
- Heat oil in a medium sauce pan.
- Add onion and carrots.
- Sauté until vegetables are tender, about 5 to 8 minutes.
- Add thyme and garlic.
- Sauté for one more minute.
- Add water or broth, tomatoes, chicken, cooked rice, and kale.
- Simmer for 5 to 10 minutes.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 174.78 |
| Total Fat | 5.33 g |
| Saturated Fat | 0.91 g |
| Monounsaturated Fat | 2 g |
| Polyunsaturated Fat | 2 g |
| Linoleic Acid | 1 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 44.46 mg |
| Carbohydrates | 15.47 g |
| Dietary Fiber | 2.41 g |
| Total Sugars | 3.18 g |
| Added Sugars included | 0 g |
| Protein | 15.89 g |
| Calcium | 63 mg |
| Potassium | 421 mg |
| Sodium | 53.86 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 40 mg |
| Phosphorus | 172 mg |
| Selenium | 16 mg |
| Zinc | 1 mg |
| Vitamin A | 189 mcg |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 0.1 mcg |
| Vitamin C | 18 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 1 mg |
| Vitamin K | 54 mcg |
| Folate | 24 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.2 mg |
| Niacin | 6 mg |
| Choline | 45 mg |
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Source
Recipe by: Washington State University — The Washington Senior Farmers Market Nutrition Program — Puyallup Research and Extension Center
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/chicken-vegetable-soup-kale. Federal works are public domain in the United States.