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Chicken Vegetable Soup with Kale

From the library

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.

Makes 3 portions8 steps

175

kcal · per 1/3 of recipe

16g

Protein

16g

Carbs

5g

Fat

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)

Measured for the finished dish, as published — so there are no per-ingredient numbers to show.

Method

  1. Wash hands with soap and water.
  2. Heat oil in a medium sauce pan.
  3. Add onion and carrots.
  4. Sauté until vegetables are tender, about 5 to 8 minutes.
  5. Add thyme and garlic.
  6. Sauté for one more minute.
  7. Add water or broth, tomatoes, chicken, cooked rice, and kale.
  8. Simmer for 5 to 10 minutes.

USDA MyPlate Kitchen — Washington State University — The Washington Senior Farmers Market Nutrition Program — Puyallup Research and Extension Center (public domain), via myplate.food · public domain

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