- Calories: 200
- Protein: 21 g
- Total Fat: 3.5 g
- Unsaturated Fat: 0.5 g
- Saturated Fat: 1 g
- Cholesterol: 35 mg
- Total Carbohydrate: 23 g
- Dietary Fiber: 5 g
- Total Sugar: 7 g
- Natural Sugar: 5 g
- Added Sugar: 0 g
- Sodium: 230 mg
Chicken and Vegetable Soup is a classic recipe, whether you’re feeling under the weather, need some soothing TLC or are simply looking to warm your bones. And while many soups are loaded with sodium, this recipe utilizes low-sodium broth and Dash Garlic and Herb salt-free seasoning, which delivers a ton of delicious flavor without any salt. For those looking to manage their blood pressure or simply cut back on salt, this is a nutrient-packed bowl of tasty goodness.
- Prep time
- Total Time
• 1 medium onion, chopped (~1½ cups)
• 3 stalks celery, chopped (~1½ cups)
• 2 large carrots, chopped (about 1½ cups)
• 8 ounces baby bella or white button mushrooms with stems removed, tops quartered (~2 cups)
• 1 large red, orange or yellow bell pepper, chopped (~1½ cups)
• 2 tablespoons tomato paste
• 4 teaspoons Dash Garlic and Herb salt-free seasoning blend, or more to taste
• 1 can (15 ounces) cannellini beans, rinsed and drained
• 7 to 8 cups low-sodium broth or stock, vegetable or chicken
• 3 cups cooked, shredded white meat chicken*
• 3 cups fresh kale or spinach leaves, roughly chopped
• 1 tablespoon fresh parsley, finely chopped
• Optional: 2 cups cooked orzo or small pasta, preferably whole grain**
*I use rotisserie chicken or any leftover skinless chicken cutlets that I have in the fridge.
**If adding pasta, start with 1 cup uncooked orzo (or another small pasta shape) and cook according to package directions for al dente. You’ll wind up with ~2 cups cooked. Then, add your cooked/drained pasta to the finished soup at the end with your greens. You may need to add some extra broth.
Liberally coat a Dutch oven or large heavy bottom pot with olive oil spray and warm over medium heat. Add the onion, celery, and carrots and sauté until soft, about 5 to 6 minutes. Add the mushrooms and bell pepper. Cook another 2 to 3 minutes until mushrooms start to release some of their liquid. Add tomato paste and stir until vegetables are evenly coated.
Add the Dash Garlic & Herb seasoning, white beans, chicken broth, and cooked chicken. Stir to combine. Bring to boil, then reduce heat and simmer uncovered for about 15 minutes, or until the vegetables are tender.
Add the kale or spinach, stir, then simmer for another 5 minutes, or until kale/spinach is soft. Finish soup with fresh parsley (or other preferred fresh herbs) before serving.
Try my Chicken Tortilla Soup.