I think I’m about 17 years behind with this healthy chicken wild rice soup. Since day one, as a brand new North American, creamy soup on any fast food joint’s menu made my heart stop – it looks SO good! Fast forward to 2017, and I’m proud to be making creamy healthy chicken wild rice soup without a cup of butter, heavy cream or white flour but still so creamy. And it literally won’t make our hearts stop.
This type of soup is perfect for slow cooker, and that’s the method I used – no sautéing of vegetables, I threw ingredients in a crockpot on Sunday morning, went on with my day, and on a cold Fall evening I was enjoying a bowl of bone warming soup. Then I proudly printed my own recipe for the recipe binder because family demanded it belongs just right there! I’m sure yours will do the same!
I have added a stovetop version option, and you can easily adapt recipe to an Instant Pot. So many appliances but idea remains the same – healthy chicken wild rice soup without sacrificing the flavour.
Other rice and meat soup recipes:
How to Make Healthy Chicken Wild Rice Soup
I decided to try making soup in a slow cooker without sautéing vegetables first (usually is done for extra flavour).
It worked! Potatoes were falling apart and starchy (perfect for pulsing into a healthy “cream”), wild mushrooms have rehydrated, and usually taking forever to cook wild rice was so tender. Do not worry if your soup liquid is low – you can always add extra water from the kettle.
2 cups of organic whole milk and a few pulses with an immersion blender make this healthy chicken wild rice soup creamy. No cream, no flour, no butter.
I used frozen chicken drumsticks, which later on shredded with 2 forks. Use cubed or shredded leftover grilled chicken, cooked chicken or even rotisserie chicken (hey, some Fridays and Saturdays that’s what’s for dinner).
I like to add fresh parsley at the end vs. dried parsley in the beginning – more flavour.
And of course, you dip bread in a bowl of soup – whole grain, sourdough or rye. Of course, I do! Enjoy!Print
Healthy Chicken Wild Rice Soup
Healthy Chicken Wild Rice Soup Recipe made with no cream or flour but still so creamy, and so easy to throw in slow cooker or make easy on stovetop.
- Prep Time: 5 minutes
- Cook Time: 5 hours
- Total Time: 5 hours 5 minutes
- Yield: 8 servings
- 1.5 lbs any chicken pieces*
- 1 large onion, finely chopped
- 2 large garlic cloves, minced
- 2 large carrots, coarsely chopped
- 3 large celery stalks, diced
- 2 large potatoes, diced
- 1/2 cup dried mushrooms or 1 cup fresh, sliced
- 1 1/2 cups wild rice
- 9 cups water or chicken broth**
- 1/2 tsp thyme, dried
- 2 1/4 tsp salt
- Ground black pepper, to taste
- 2 cups whole milk***
- 1 tbsp mustard
- 2 tsp garlic powder
- Small bunch parsley, finely chopped
- Avocado oil (for stovetop only)
- Slow Cooker Version: In a large slow cooker, add chicken, onion, garlic, carrots, celery, potatoes, mushrooms, wild rice, water, thyme, salt, and pepper; cover and cook on Low for 8-10 hours or on High for 5-6 hours.
- Remove chicken onto plate and shred with 2 forks. To slow cooker, add milk, mustard and garlic powder; using an immersion blender give a few pulses until soup is desired thickness (don’t forget to stir and feel free to adjust thickness with extra water and spices). Add shredded chicken, parsley, stir and serve hot.
- Stovetop Version: In a large heavy bottom pot or Dutch oven, swirl a bit of avocado oil to coat; add onion, garlic, carrots, celery and fresh mushrooms (if using), and saute for 5 minutes. Add chicken, potatoes, wild mushrooms (if not using fresh), wild rice, water, thyme, salt, and pepper; bring to a boil, cover and cook on low heat with lid a bit open for about 45 minutes.
- Remove chicken onto plate and shred with 2 forks. To the pot, add milk, mustard and garlic powder; using an immersion blender give a few pulses until soup is desired thickness (don’t forget to stir and feel free to adjust thickness with extra water and spices). Add shredded chicken, parsley, stir and serve hot.
Store: Refrigerate in an airtight container for up to 5 days or freeze leftovers for up to 3 months.
Freeze: In a large Ziploc bag, add all ingredients (except water, milk and parsley), release out air as much as possible, seal and freeze for up to 3 months. Thaw in the fridge overnight, add to slow cooker along with water and milk, and cook as per further instructions + 1 hour.
Make Ahead: In a large air tight container, bowl with a lid or slow cooker’s insert, add all ingredients (except chicken and parsley) and refrigerate for up to 12 hours. Add chicken and cook as per slow cooker instructions. OR store chopped veggies with spices in an airtight container for up to 3 days and mix with the rest when ready to cook.
*I used frozen drumsticks in slow cooker version. ANY chicken works – raw, bone in/skin on or boneless/skinless, cooked cubed/shredded. Just remember that cooked chicken needs barely any cooking, and you will need to use chicken broth in place of water, since it won’t be cooking in water creating a broth. **Use water with raw chicken and broth with cooked chicken. ***I’m sure you can use any unsweetened plant-based milk, just soup will be less rich but still creamy.
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