Creamy Chicken and Wild Rice Soup (Dairy Free)

We love cream-based soups in our household, but dislike the high calorie and fat content that comes with heavy cream. My husband and I experimented with making healthier versions of our favorite cream-based soups, and this became our favorite. It is literally packed with vegetables down to the base.



Step: 1

Combine cauliflower and 2 cups chicken broth in a saucepan over medium-low heat; cook until tender, about 20 minutes. Puree cauliflower and broth in batches in a blender; set aside.

Step: 2

Heat olive oil in a large pot over medium heat. Add celery, onion, and garlic. Cook, stirring occasionally, until onions are slightly translucent, 5 to 7 minutes. Add carrots and cook until they are slightly tender, 5 to 10 minutes longer.

Step: 3

Add cooked chicken, remaining chicken broth, parsley, and rosemary; bring to a boil. Add pureed cauliflower mixture and season with salt and pepper. Cover and simmer over low heat for 45 minutes to 1 hour.

Step: 4

While the soup is simmering, bring water to a boil in a medium saucepan. Stir in rice and cover with a tight-fitting lid. Reduce heat and cook at a fast simmer until rice is tender, 45 to 50 minutes. Remove from the heat and keep covered so rice can steam, 10 minutes. Fluff with a fork and add to the soup.


Per Serving: 300 calories; protein 23.3g; carbohydrates 34g; fat 8.5g; cholesterol 45.6mg; sodium 703.6mg.

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