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Chicken Vegetable Soup with Kale

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Chicken Vegetable Soup with Kale
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  • Makes: 3 servings

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.

Ingredients

  • 2 teaspoon vegetable oil
  • 1/2 cup onion (chopped)
  • 1/2 cup carrot (chopped)
  • 1 teaspoon thyme (ground)
  • 2 garlic clove (minced)
  • 2 cup water (or 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)

Directions

  1. Heat oil in a medium sauce pan. Add onion and carrot. Saute until vegetables are tender, about 5-8 minutes.
  2. Add thyme and garlic. Saute for one more minute.
  3. Add water or broth, tomatoes, cooked rice, chicken and kale.
  4. Simmer for 5-10 minutes.

Notes

Source: Washington State University, The Washington Senior Farmers Market Nutrition Program
Puyallup Research and Extension Center

Nutrition Information

Serving Size: 1/3 of recipe (353g)
Nutrients Amount
Calories 177
Total Fat N/A
Saturated Fat 1 g
Cholesterol 44 mg
Sodium 257 mg
Total Carbohydrate 17 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars included 0 g
Protein 16 g
Vitamin D 0 mcg
Calcium 72 mg
Iron 1 mg
Potassium 514 mg
N/A - data is not available
Nutrients Amount
Calories 177
Saturated Fat 1 g
Monounsaturated Fat 2 g
Polyunsaturated Fat 2 g
Linoleic Acid 2 g
a-Linolenic Acid 0 g
Omega 3 - EPA 2 mg
Omega 3 - DHA 3 mg
Cholesterol 44 mg
Total Carbohydrate 17 g
Dietary Fiber 3 g
Total Sugars 3 g
Added Sugars 0 g
Protein 16 g
Minerals
Calcium 72 mg
Potassium 514 mg
Sodium 257 mg
Copper 459 mcg
Iron 1 mg
Magnesium 50 mg
Phosphorus 181 mg
Selenium 19 mcg
Zinc 1 mg
Vitamins
Vitamin A 313 mcg RAE
Vitamin B6 1 mg
Vitamin B12 0 mcg
Vitamin C 37 mg
Vitamin D 0 mcg
Vitamin E 1 mg
Vitamin K 173 mcg
Folate 28 mcg DFE
Thiamin 0 mg
Riboflavin 0 mg
Niacin 6 mg
Choline 45 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

CMP Food Groups
MyPlate Food Groups
Vegetables
3/4 cups
Grains
1/2 ounces
Protein Foods
1 1/2 ounces

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