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Chicken Vegetable Soup with Kale

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.

  • 3 Servings
  • $3.00 - $5.99

Ingredients

  • 2 teaspoons vegetable oil
  • 1/2 cup onion, chopped
  • 1/2 cup carrots, chopped
  • 1 teaspoon thyme, dried
  • 2 garlic cloves, minced
  • 2 cups water
  • 3/4 cup tomatoes, diced
  • 1 cup chicken, cooked, skinned and cubed
  • 1/2 cup brown rice, cooked
  • 1 cup kale, chopped

Steps

1

Wash hands with soap and water.

2

Heat oil in a medium sauce pan. Add onion and carrots. Sauté until vegetables are tender, about 5 to 8 minutes.

3

Add thyme and garlic. Sauté for one more minute.

4

Add water or broth, tomatoes, chicken, cooked rice, and kale.

5

Simmer for 5 to 10 minutes.

Ingredients

Serving Size: 1/3 of recipe

NutrientsAmount
Total Calories177
Total Fat5 g
Saturated Fat1 g
Monounsaturated Fat2 g
Polyunsaturated Fat2 g
Linoleic Acid2 g
α-Linolenic Acid0.2 g
Omega 3 - EPA2 mg
Omega 3 - DHA3 mg
Cholesterol44 mg
Carbohydrates17 g
Dietary Fiber3 g
Total Sugars3 g
Added Sugars included0 g
Protein16 g
Minerals
Calcium72 mg
Potassium514 mg
Sodium257 mg
Copper459 mcg
Iron1 mg
Magnesium50 mg
Phosphorus181 mg
Selenium19 mcg
Zinc1 mg
Vitamins
Vitamin A313 mcg RAE
Vitamin B60.6 mg
Vitamin B120.1 mg
Vitamin C37 mg
Vitamin D0 mcg
Vitamin E1 mg
Vitamin K173 mcg
Folate28 mcg DFE
Thiamin0.1 mg
Riboflavin0.2 mg
Niacin6 mg
Choline45 mg

Source:

  • Washington State University
  • The Washington Senior Farmers Market Nutrition Program
  • Puyallup Research and Extension Center