Heart Healthy Soup Recipes: Chicken & Wild Rice
This low-sodium chicken and wild rice soup is warm, gentle, and made in a single pot for 1–2 servings. It focuses on simple ingredients and soft textures you can adjust to taste.
Cooking for one or two is easier when recipes use a single pot and everyday pantry items. This soup lets you simmer tender chicken and wild rice together so the meat stays soft and the rice cooks through without fuss.
Portions are modest, textures are gentle, and flavors come from herbs and vegetables rather than salt. It’s a practical bowl to make on a chilly night or when you want something soothing and nourishing.
Ingredients You’ll Need
- 1 teaspoon olive oil
- 1/4 medium yellow onion, finely chopped
- 1 small carrot, peeled and diced (about 1/3 cup)
- 1 small stalk celery, diced
- 1 small garlic clove, minced
- 6–8 ounces boneless, skinless chicken breast, cut into 1/2-inch pieces
- 1/3 cup wild rice blend or quick-cooking wild rice
- 2 1/2 cups low-sodium chicken broth or homemade no-salt broth plus water
- 1/2 teaspoon dried thyme or 1 small fresh sprig
- 1 small bay leaf (optional)
- 1/4 cup low-fat milk or unsweetened almond milk or plain yogurt for a silkier finish
- 1 teaspoon cornstarch mixed with 1 tablespoon cold water (optional thickener)
- Fresh black pepper to taste; add salt only if needed
- Fresh parsley or lemon zest to finish (optional)
You can serve this soup with soft bread, a small mashed potato, or extra cooked rice if you like.
Step-by-Step Recipe
- Warm a medium pot over medium heat and add the olive oil. When hot, add onion, carrot, and celery and cook, stirring, until the vegetables are soft, about 5–7 minutes.
- Add the garlic and dried thyme and cook 30 seconds until fragrant.
- Add the wild rice and stir to coat in the oil and vegetables for about a minute.
- Pour in the low-sodium broth and add the bay leaf. Bring to a gentle boil, then reduce to a low simmer and cover. Simmer for 20 minutes.
- Add the cut chicken pieces to the pot, tucking them into the liquid. Continue to simmer, covered, until the rice is tender and the chicken is cooked through, about 12–20 more minutes.
- If you want a creamier texture, stir the cornstarch slurry into the milk, then add to the pot and heat gently until slightly thickened. Do not boil hard once milk is added—just warm through.
- Taste and add fresh black pepper. If you are limiting sodium, avoid adding salt and brighten flavor with a squeeze of lemon or extra herbs instead.
- Remove the bay leaf. For easier chewing, shred a few chicken pieces with a fork in the pot or gently mash about one-third of the soup with an immersion blender for a softer texture.
- Ladle into bowls and finish with chopped parsley or a little lemon zest if desired.
Tips and Easy Variations
Make it easier to chew
- Shred or thinly slice the cooked chicken for a softer bite.
- Mash a portion of the soup so rice and vegetables become very soft.
- Cut chicken small before cooking to reduce chewing effort.
Lighten for digestion
- Use unsweetened almond milk instead of dairy to make it lighter.
- Skim any surface fat after chilling to reduce richness.
- Add extra vegetables and use less starch if you prefer a lighter bowl.
Reduce sodium and quick swaps
- Use low-sodium or no-salt broth and boost flavor with herbs and lemon.
- Use quick-cooking wild rice or pre-cooked rice and add it near the end to save time.
- Try a vegetarian version with white beans or diced mushrooms and vegetable broth.
Low-sodium serving tips
- Add a squeeze of lemon or a splash of vinegar instead of salt to brighten flavor.
- Finish with fresh herbs like parsley to add aroma and freshness.
- Serve with soft bread or a small mashed potato for a comforting meal.
Storage and Leftovers
Fridge
Cool the soup within two hours and refrigerate in an airtight container for up to 3–4 days.
Freezer
You can freeze the soup for up to 2 months in airtight containers; note wild rice may change texture after freezing.
Reheating
Reheat gently on the stove with a splash of water or broth to loosen the texture and stir in extra liquid if needed.
Conclusion
Give this low-sodium chicken and wild rice soup a try for a simple, gentle meal you can make in small portions. The single-pot method keeps cleanup easy and the result comforting.
This recipe keeps flavors bright with herbs and lemon instead of extra salt, making it a good choice for heart-healthy eating and gentle digestion.
FAQ
Can I use leftover cooked chicken?▶
Yes. Add leftover cooked chicken in the last 5 minutes just to warm through so it stays tender and does not overcook.
My wild rice is taking too long—what can I do?▶
Use a quick-cooking wild rice blend or pre-cooked rice and add it near the end. You can also simmer longer but add extra liquid if the pot becomes too thick.
