When comfort meets nutrition, the result is nothing short of a culinary hug in a bowl. Enter the Hearty Creamy Chicken & Wild Rice Soup: Low-Sodium Delight-a recipe crafted not just to satisfy your taste buds but also to honor your health. This velvety, nourishing soup combines tender chicken, earthy wild rice, and a splash of creamy goodness, all while keeping sodium levels in check. Whether you’re navigating dietary restrictions or simply seeking a wholesome meal that doesn’t compromise on flavor, this soup promises warmth, richness, and balance with every spoonful. Join us as we explore how to create this comforting classic with a heart-pleasant twist that nurtures both body and soul.
Hearty Creamy Chicken & Wild Rice Soup: Low-Sodium Delight
Hearty creamy chicken & wild rice soup: low-sodium delight brings the ultimate comfort to your table without compromising health. This rich, velvety bowl captures the essence of home-cooked goodness, where tender chicken and nutty wild rice meld in a savory broth that’s bursting with flavor – all perfectly balanced without excess salt. Inspired by classic farmhouse recipes, this nourishing soup is a testament to how intentional seasoning and thoughtful ingredient choices can transform any meal into a heartwarming experience.
Prep and Cook Time
- Preparation: 20 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour 5 minutes
Yield
Serves 6 generously
Difficulty Level
Easy to Medium
ingredients
- 2 cups cooked chicken breast, shredded
- 1 cup wild rice, rinsed and drained
- 1 tbsp olive oil
- 1 large yellow onion, finely chopped
- 3 cloves garlic, minced
- 2 medium carrots, peeled and diced
- 2 stalks celery, diced
- 4 cups low-sodium chicken broth
- 2 cups unsweetened almond milk or low-fat milk
- 2 tbsp all-purpose flour
- 1 tsp dried thyme
- 1 tsp dried parsley, plus more for garnish
- Freshly ground black pepper, to taste
- 1 tbsp fresh lemon juice (optional, to brighten flavors)
Instructions
- Prepare the wild rice: Rinse wild rice under cold water. In a medium saucepan, combine rice with 2 ½ cups of water and a pinch of black pepper. Bring to a boil, reduce heat, and simmer, covered, until tender but chewy, about 40 minutes. Drain any excess water.
- Sauté the aromatics: While the rice cooks,heat olive oil in a large heavy-bottomed pot over medium heat. Add chopped onion, carrots, and celery. Sauté until softened and slightly golden, about 8 minutes. Stir in garlic and cook for an additional 1 minute until fragrant.
- Create the roux base: Sprinkle flour over the sautéed vegetables. Stir constantly for 2 minutes to form a light roux-this will lend the soup its creamy texture without heavy cream.
- Add liquids and seasoning: Gradually whisk in the low-sodium chicken broth and almond milk. Stir until smooth and combined. Add dried thyme and parsley.Bring the soup to a gentle simmer and cook for 10 minutes until it starts to thicken.
- Incorporate chicken and wild rice: Fold in shredded chicken and cooked wild rice. Let the soup simmer gently for 5 more minutes to meld all flavors. Season with freshly ground black pepper and fresh lemon juice for a subtle brightness. Adjust seasoning carefully-remember, this is a low-sodium delight!
- Final touches and serving: Remove from heat.Let stand a few minutes to thicken further and deepen flavors. Ladle into warm bowls and garnish with a sprinkle of fresh parsley.
Tips for Success
- Wild rice texture: Wild rice can be chewy, so be sure not to overcook it.Rinse well to remove any grit.
- For extra creaminess: Blend ½ cup of the soup base before adding chicken and rice, then stir back in for a luscious consistency without added fat.
- Make ahead: This soup tastes even better the next day once flavors have melded. Store leftovers in the fridge up to 3 days or freeze for up to 2 months.
- boost umami: Use sautéed mushrooms or a splash of low-sodium soy sauce (or liquid aminos) if you want deeper earthiness without salt overload.
- Herbs: Fresh herbs can be swapped according to preference-rosemary or tarragon also complement chicken beautifully.
Serving Suggestions
Serve this creamy chicken soup in rustic bowls alongside crusty whole-grain bread or a simple mixed green salad with a tangy vinaigrette. Garnish with freshly chopped parsley, a swirl of Greek yogurt, or even thin lemon zest ribbons to elevate the presentation. This nourishes both body and soul during chilly evenings or anytime you crave wholesome comfort.
Nutrition per serving
| Calories | Protein | Carbohydrates | Fat |
|---|---|---|---|
| 280 kcal | 28 g | 25 g | 6 g |
For more inspiration on low-sodium meal ideas, explore our Healthy Low Sodium Recipes collection. Learn about the science behind sodium and heart health from American Heart Association.
Q&A
Q&A: Hearty Creamy Chicken & Wild Rice Soup – A Low-Sodium Delight
Q1: What makes this chicken and wild rice soup a “low-sodium delight”?
A1: unlike conventional soups that ofen rely on salt-heavy broths and seasoning packets, this recipe uses fresh herbs, natural chicken broth, and ingredient swaps to keep sodium levels impressively low-without sacrificing flavor. The creamy texture and comforting aroma come from wholesome ingredients rather than salt, making it both heart-healthy and palate-pleasing.
Q2: How does the wild rice contribute to the soup’s heartiness?
A2: Wild rice adds a nutty flavor and chewy texture that elevate the soup beyond the typical creamy chicken fare. It also brings a boost of fiber,protein,and complex carbohydrates,turning the soup into a satisfying,meal-worthy dish that warms you from the inside out.
Q3: Can I use regular rice if I don’t have wild rice on hand?
A3: Absolutely! While wild rice offers a unique texture and earthiness, brown or white rice can be a suitable substitute. Just keep in mind that cooking times may vary, and the flavor profile will be slightly different but still comforting and delicious.Q4: What’s the secret to keeping this soup creamy without heavy cream?
A4: The creaminess comes from a blend of low-fat milk or unsweetened plant-based milk and a gentle roux made from flour and a small amount of butter or oil. This technique thickens the soup naturally and imparts a silky mouthfeel without the saturated fat overload of heavy cream.
Q5: How can I enhance the flavor while keeping it low in sodium?
A5: Fresh herbs like thyme, parsley, and bay leaves work wonders, as does a touch of garlic and onion. Roasting the chicken beforehand adds depth, and a splash of lemon juice brightens the entire dish. All these natural flavor boosters mean less need for added salt.
Q6: Is this soup suitable for meal prepping or freezing?
A6: Definitely! This soup holds up well in the fridge for up to 4 days and freezes nicely for up to 3 months. Just reheat gently and add a splash of milk or broth if it thickens too much upon thawing.
Q7: Can this recipe be adapted for dietary restrictions?
A7: yes! It can be made dairy-free by using plant-based milks and oils, and gluten-free by substituting the flour roux with cornstarch or a gluten-free flour blend. Plus, it’s naturally low in sodium and rich in protein, making it a great choice for many dietary needs.
Q8: What occasions or seasons is this soup best suited for?
A8: This hearty, creamy chicken and wild rice soup is perfect for chilly fall and winter days when you crave warmth and comfort. It’s also a fantastic option for cozy family dinners, meal prep for busy weeks, or even a nourishing lunch to power through cold-weather blues.
With its rich creaminess,wholesome wild rice,and clever low-sodium twists,this soup is a flavorful hug in a bowl-proving that heart-healthy doesn’t have to mean bland!
Final Thoughts
In a world where flavor often comes at the cost of excess salt,this Hearty Creamy Chicken & wild Rice Soup stands as a comforting exception – proving that low-sodium doesn’t mean low satisfaction. With its rich, velvety texture and wholesome ingredients, it invites you to savor every spoonful guilt-free. Whether you’re cozying up on a chilly evening or simply seeking a nourishing meal, this soup delivers warmth and wellness in perfect harmony. So next time you crave comfort without compromise,let this creamy creation remind you that delicious can be healthy,too.
