Hearty Soup Recipes: Chicken, Wild Rice & Veg
Warm, protein-packed, and gentle on digestion — this small-batch chicken, wild rice, and vegetable soup is built for simple meals. It follows the Nutritional Pyramid 2026–2030 guidance by focusing on whole foods, vegetables, lean protein, whole grains, and healthy fats. Made for 1–2 servings, the recipe keeps steps short and cleanup minimal; choose a pre-cooked wild rice pouch for a faster finish, or simmer dry wild rice slowly for a softer texture.
Cooking for one or two means smaller pans, shorter ingredient lists, and fewer leftovers to manage. This soup fits that idea: one pot (or a pot plus a pouch), modest portions of chicken and rice, and plenty of vegetables that soften into a comforting broth.
The method favors gentle cooking: low-sodium broth, slow simmering until the chicken and vegetables are tender, and optional shredding or light mashing to make the texture easy to chew and digest.
Ingredients You’ll Need
- 1 tablespoon olive oil
- 1 small shallot or 1/4 small onion, finely chopped
- 1 small carrot, peeled and diced into small pieces
- 1 small celery stalk, diced
- 3–4 cremini mushrooms, sliced (optional)
- 8 ounces boneless, skinless chicken breast or thigh, cut into 1-inch pieces
- 2 cups low-sodium chicken broth (or vegetable broth)
- 1/2 cup pre-cooked wild rice (one 7–8 oz pouch) or 1/3 cup dry wild rice blend
- 1 small handful baby spinach or 1/2 cup frozen peas
- 1/2 teaspoon dried thyme (or 1 teaspoon fresh)
- Salt and black pepper to taste (start with a small pinch)
- Juice of 1/2 lemon (optional, to brighten)
You can serve this soup with a small side of rice, mashed potatoes, or soft bread if you like.
Step-by-Step Recipe
- Heat the olive oil in a medium pot over medium heat. Add shallot, carrot, and celery and cook gently 4–5 minutes, stirring, until vegetables begin to soften.
- Add mushrooms (if using) and thyme and cook 2 minutes more.
- Add the chicken pieces and stir to coat with the vegetables; cook 2–3 minutes until the outside is no longer pink.
- Pour in the broth and bring to a simmer. If using a pre-cooked wild rice pouch, add it now and simmer 5–7 minutes to meld flavors.
- If using dry wild rice, add the 1/3 cup now and simmer gently, covered, 30–40 minutes until rice and chicken are tender.
- When chicken is cooked and rice is soft, stir in spinach or peas and lemon juice if using. Taste and season with a small pinch of salt and pepper. For a softer texture, lightly mash some cooked vegetables against the pot side or pulse briefly with an immersion blender off heat.
Tips and Easy Variations
Faster option
- Use a pre-cooked wild rice pouch to cut cooking time to under 20 minutes.
- Start with pre-chopped vegetables to save prep time.
- Slice chicken thinly so it cooks through quickly.
Softer texture
- Shred cooked chicken with two forks for easier chewing.
- Pulse the soup briefly with an immersion blender for a gentler consistency.
- Lightly mash some vegetables against the pot to thicken and soften the soup.
Diet swaps
- Use vegetable broth and canned white beans or cubed tofu to make it vegetarian.
- Choose low-sodium broth and skip added salt for a heart-friendly version.
- Add more vegetables and less rice to lighten the dish and increase fiber.
Quick notes
- Start with low-sodium broth and adjust seasoning after cooking.
- Add lemon or fresh herbs to brighten flavor without extra salt.
- Leftovers thicken in the fridge; add a splash of broth when reheating.
Storage and Leftovers
Fridge
Refrigerate in a shallow container within two hours of cooking. Keeps well for up to 3 days.
Freezer
Freeze in single portions for up to 3 months. Thaw in the fridge overnight before reheating.
Reheating
Reheat gently on the stove, adding broth or water if the soup has thickened to restore a soup-like texture.
Conclusion
Try this small-batch Hearty Soup Recipes idea to get a nourishing, protein-rich meal with gentle textures and minimal cleanup. It follows the Nutritional Pyramid 2026–2030 principles by focusing on whole vegetables, lean protein, whole grains, and healthy fats—perfect for simple, comforting meals for one or two.
If you enjoy this, you might also like our heart-healthy chicken and wild rice soup and other small-batch comforting meals that emphasize whole foods and easy preparation.
FAQ
Can I use chicken thighs instead of breast?▶
Yes. Thighs stay moist and are forgiving; cook until tender and shred if you prefer softer bites.
How do I shorten cooking time with dry wild rice?▶
Rinse and pre-soak the dry wild rice for 30 minutes, or use a pressure cooker for faster results. Using a pre-cooked wild rice pouch is the quickest option.
