This hearty and healthy soup hits all the notes of the thick and creamy wild rice soup I grew up on. But there is one big difference. Mine has no cream, whole milk or roux. Full of protein and veggies, it is actually healthy! What you'll need:First get your chicken breast into a 350 oven after coating in a little bit of extra virgin olive oil, thyme, salt and pepper. Next get your wild rice (1.5c) boiling in salted water just like you would cook pasta. I am using a steamer basket so it will be easy to strain and add to the soup later. The reason I cook it separate is because even after rinsing ,the wild rice turns the water brown and has a very strong flavor. We will cook it most of the way in this salted water and let it open up completely in the soup. (Side note: the wild rice has a great deal of protein in it since it is actually a seed, yet another healthy ingredient!) Next start your onions and celery going in a little olive oil with salt and pepper in your stew pot on high. You could use any color onion but I like the color that the red gives to the soup. Once your veggies are soft and starting to get a little dark brown on the edges, add 6 cups of water, and your carrots. Once the water starts to come up to a higher temp, add in the bay leaves, a large spoonful of chicken base. While the soup is working, empty your can of chickpeas into a Pyrex container, including the liquid. It will get nice and thick and creamy. This is our thickener! Thyme and Italian seasoning (with rosemary, red pepper, etc) will add a nice comforting flavor as well. Once your chicken is just cooked through, remove from the oven and shred. Add it into the soup. And once your rice is mostly cooked but not fully open yet, remove it from the cooking water and add it to the soup. Time to thinken! Add the full can of blended chickpeas to the soup. Pour 1c of low fat milk into the same Pyrex and pour that into the soup, ensuring you get all the bean purée out. Stir and let thicken as the rice opens. If it gets too thick you can add more water or milk in. Enjoy! Kid tested and approved! She didn't miss the cream one bit.
3 Comments
Jo-Ann Luth
2/8/2016 09:47:20 am
I'm Drooling! Looks so Yummy! Can't wait to make it. Thanks
Reply
Lana
2/13/2018 07:52:41 am
I thought chickpeas (garbanzo beans) were chock full of fat?
Reply
Kelly
2/13/2018 08:36:14 am
While they do have some fat, as legumes they are generally regarded as good fat and they are full of protein and fiber as well.
Reply
Leave a Reply. |
Author: KellyI love to cook and care for the people I love! Categories
All
Archives
November 2020
|