Chicken and Spinach Soup
A hearty and nourishing soup packed with tender chicken, wholesome brown rice, and a medley of fresh vegetables. Perfect for a comforting and healthy lunch, this high-protein, high-fiber meal is ready in about an hour.
For 4 servings
Sauté the vegetables.
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the chopped onion, carrots, and celery. Cook, stirring occasionally, until the vegetables have softened, about 5-7 minutes.
TIPThis step builds a flavorful base for the soup, so don't rush it.Brown the chicken.
Add the chicken pieces to the pot. Cook for 3-4 minutes, stirring, until the chicken is lightly browned on all sides. It does not need to be cooked through at this stage.
Add liquids and rice.
- Pour in the chicken broth and water.
- Stir in the uncooked brown rice, dried thyme, salt, and black pepper.
- Increase the heat to high and bring the soup to a boil.
Simmer the soup.
Once boiling, reduce the heat to low, cover the pot, and let it simmer for 30-40 minutes, or until the brown rice is tender and the chicken is cooked through.
TIPCheck the rice for doneness. Different types of brown rice may have slightly different cooking times.Wilt the spinach.
Remove the pot from the heat. Stir in the fresh spinach. The residual heat from the soup will wilt the spinach in just a minute or two.
Garnish and serve.
Stir in the fresh chopped parsley. Ladle the soup into bowls and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a shortcut, use a pre-cooked rotisserie chicken. Shred the meat and add it during the last 5 minutes of simmering.
- 2Don't overcook the spinach. Add it at the very end to keep its vibrant color and nutrients.
- 3This soup is great for meal prep. It stores well in the refrigerator for up to 4 days.
- 4Feel free to add other herbs like rosemary or a bay leaf for extra flavor.
Adapt it for your goals.
Vegan
Replace chicken with 1 can of rinsed chickpeas or 1 block of cubed firm tofu. Use vegetable broth instead of chicken broth.
gluten freeGluten free
This recipe is naturally gluten-free. Ensure you use a chicken broth that is certified gluten-free to avoid cross-contamination.
quickQuick
To save time, use 2 cups of pre-cooked brown rice and shredded rotisserie chicken. Add them in the last 5 minutes of cooking, just to heat through.
low carbLow carb
Omit the brown rice and replace it with cauliflower rice, added during the last 5-7 minutes of cooking.
Why this is on our healthy list.
High in Lean Protein
Chicken breast provides high-quality lean protein, essential for muscle repair, growth, and overall body function, which is especially important during pregnancy.
Excellent Source of Fiber
With brown rice and a generous amount of vegetables, this soup is rich in dietary fiber, which aids digestion, promotes satiety, and helps maintain stable blood sugar levels.
Rich in Vitamins and Minerals
Spinach, carrots, and celery provide essential vitamins like Vitamin A, C, and K, as well as minerals like iron and potassium, supporting immune health and vitality.
Hydrating and Comforting
The broth-based nature of the soup helps with hydration, while its warm and hearty qualities make it a comforting and easy-to-digest meal.
Frequently asked questions
Yes, this soup is very healthy. It's packed with lean protein from chicken, high in fiber from brown rice and vegetables, and rich in vitamins and minerals from the spinach and carrots. It's a well-balanced, nourishing meal.