This soup is great for using up leftover roast chicken (but don't throw out that carcass, as it will make an amazing base to the soup). However if you don't have a roast chicken handy, you can use chicken broth and cook up some chicken thighs. Either way it's delicious.
This recipe is gluten free, dairy free and Weight Watchers friendly
Recipe Card
Chicken, Bean and Rice Soup
Ingredients
for the soup base:
- 1 Roast Chicken Carcass
- 1 onion, chopped
- 2 carrots, chopped
- 2 cloves of garlic, finely chopped
- salt and black pepper
for the soup:
- 1 onion, finely chopped
- 1 carrot, finely chopped
- 1 red pepper, finely chopped
- 2 tomatoes, peeled and finely chopped
- 2 teaspoon of ground cumin
- 2 teaspoon of ground coriander
- 1 teaspoon of cinnamon
- ½ teaspoon of turmeric
- some leftover cooked chicken
- 400g tin of mixed beans (drained)
- ⅓ cup (60g) of uncooked long grain rice
- salt and black pepper
- fresh chopped coriander
- olive oil spray
Instructions
- Spray a large pot with olive oil spray over a medium high heat, add the onion, carrots, garlic and fry for a few mins to soften. Break up the chicken carcass and add to the pot.
- Cover with 2 litres of water and season well with salt and black pepper. Bring to a boil and then reduce heat to low, cover and simmer for approx 1-1½ hours. (If you haven't got a chicken carcass, you can use 2 litres of ready made chicken stock)
- Drain the soup base over a sieve, so that you just have the liquid/stock and set aside.
- Clean pot and spray with some olive oil spray, add the onion, carrots and red pepper and fry approx 5 mins to soften.
- Add the tomatoes, mixed beans and spices and stir to coat.
- Pour in the stock and bring to a boil, simmer for approx 20 mins. (If you prefer a thicker soup, you can ladle some of the soup and blend at this stage to thicken).
- Add in the rice and chicken and continue to simmer for approx 20mins, until rice is cooked.
- Stir in some fresh chopped coriander and season as needed with salt and black pepper.
Notes
Please see below for full nutritional info and additional details about recipe:
- Calories - scroll down to nutritional info box
- WW Points and other Slimming or Weight Loss programs - due to plans regularly changing and updating, we recommend calculating with the official tools you get as a member to those plans to ensure accuracy of values.
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Below is the approx. nutritional information (using calorie count recipe analysis)
|
Approx. NUTRITIONAL INFORMATION |
|
|
per serving |
|
|
Calories |
326 |
|
Fat |
4.7g |
|
Saturated Fat |
1.1g |
|
Total Carbohydrate |
46.6g |
|
Dietary Fibre |
8.5g |
|
Sugars |
9.2g |
|
Protein |
25.1g |
Wendy Joy says
I attend a SW group in the UK and I LOVE your blog! I've made so many of the recipes and I've told lots of people about your great recipes. I made the chicken, bean and rice soup tonight. I was so tasty. Thanks again for all your recipes. I was looking to see what lasagne recipes you had and I might try the aubergine lasagne one this weekend. Keep posting! 🙂
Siobhan (Slimming Eats) says
thank you for spreading the word 😉
Francesca Hodge says
I made this last night and had it for lunch today and it was delicious. I think sometimes homemade soups can taste very homemade...just like boiled up veg. But this was so tasty and I think it helped that the stock was homemade too. Would recommend!