Chicken Wild Rice Soup – only 154 calories per cup

 Soup is one of my favorite things to make! Creamy soups, and hearty stews, and thick, rich sauces. In fact, recently there was a standing joke in our house that I was going to begin a new career as a saucier. There’s really just something so utterly satisfying about making sauces and soups. I really feel like I “created” something, more so than from tossing chicken breast in pan and baking it or from roasting veggies with seasonings. It requires skill and technique to make a thick , flavorful dish, such as a homemade soup. The main downside to enjoying these rich, satisfying creations is that they typically come with mucho calories. That’s why I was happy to find a low-calorie soup recipe that still looked rich and delicious, full of seasonings, with an abundant list of hearty ingredients. Here you have it – ingredients for Chicken Wild Rice Soup (recipe from ToH):

Step One: Simmer chopped carrot, onion, celery, sliced mushrooms in two quarts of reduced sodium chicken broth (8 cups) with your seasonings (salt-free chicken bouillon granules, dried parsley and thyme, garlic powder) for 30 minutes.

Step Two: Melt 1/4 cup butter in a BIG soup pot or Dutch oven. (See, GOOD ingredients, but in moderation!). Stir 1/4 cup flour into butter:

Step three: Slowly incorporate broth and veggies into butter/flour (roux) mixture. Bring to a boil for a couple minutes, while stirring, to thicken. Stir in one can condensed cream of mushroom soup.


Step 4: Stir cooked wild rice into soup. I cooked this yesterday, as it takes 60 minutes on the stove, and had it ready and waiting, in tupperware in the fridge, for tonight. Wild rice is one of my favorite foods! I adore the nutty, chewy texture, and earthy flavor, which complemented the mushrooms in this soup especially well.

Step 5: I also added in chopped, cooked chicken breast, seasoned with thyme, salt, and pepper, which baked while my veggies were simmering away for 30 minutes.


Chicken Wild Rice Soup! The recipe makes a HUGE batch (around 14 cups!), but each 1 cup serving has only 154 calories. You could cut the recipe in half, but I say make the whole thing – soup leftovers are amazing to come home to, and you know soup only gets better after the first day!

Yum-o! Before serving my first bowl, I wish I had realized that most of the rice had settled to the bottom of the soup pan. For my second bowl, I made sure to give the soup a good STIR before ladeling it out, to make sure I got lots of rice in my bowl. That’s the best part, I think! If you enjoy rich, earthy mushroom flavors and chewy, nutty wild rice, you will love this soup. It does have a strong mushroom flavor, so if you are not a mushroom fan, you could always omit the mushrooms and use potatoes instead, and substitute cream of chicken or cream of celery soup for the cream of mushroom soup. I personally love these flavors, so I highly enjoyed this soup. I look forward to the leftovers!

♪♫ Currently listening to: The End – The Doors.

4 thoughts on “Chicken Wild Rice Soup – only 154 calories per cup

  1. Pingback: Happy New Year’s Eve 2010 « Meg.Goes.Nom.Nom.

  2. Pingback: Rich Chicken Soup + Chicken Soup Recipe Round-Up « Meg.Goes.Nom.Nom.

  3. Pingback: Reader Recipe Favorites: 2012 « Meg.Goes.Nom.Nom.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s