Chicken, Wild Rice & Green Garlic Soup

Chicken, Wild Rice & Green Garlic Soup

Try this healthy, quick soup which pairs green garlic with lean chicken and wild rice. Green garlic emerges upwards from the bulb in spring. They are also known as garlic “scapes” or “whistles.” They are delicious and have a milder flavour than cloves of garlic. Find them at your local farmer’s market.

Ingredients

  • Serves: 10
  • Prep Time:
  • Cook Time:
  • 1 tbsp (15 mL) olive oil
  • 1 cup (250 mL) green garlic (scapes), finely-sliced
  • 2 cups (500 mL) carrots, sliced
  • 1/2 cup (125 mL) celery, sliced
  • 2 tbsp (30 mL) sage, fresh, minced
  • 1 tsp (5 mL) sweet paprika
  • 1/2 tsp (2.5 mL) black pepper, freshly ground
  • 12 cups (3 L) low-sodium chicken broth
  • 3/4 cups (175 mL) wild rice, dry
  • 2 cups (500 mL) cooked chicken, diced
  • 1 cup (250 mL) snow peas, fresh
  • 1/2 tsp (2.5 mL) salt
  • 1/4 cup (60 mL) parsley, fresh, minced
  • 1/2 cup (125 mL) green garlic, for garnish
  • or
  • 1/2 cup (125 mL) green onions
  1. Cut garlic scapes into 1 inch (2.5 cm) segments and chop finely in a food processor.

  2. Heat olive oil over medium high heat in a soup pot. Add minced garlic scapes and sauté a few minutes.

  3. Cut carrots in half length-wise and slice into half moons. Slice celery into similar thickness. Add to garlic scapes with the minced sage, paprika and freshly ground black pepper. Sauté five minutes, stirring occasionally.

  4. Stir in chicken broth, wild rice and cooked chopped chicken. Cover and bring to a boil. Reduce heat and simmer 40 minutes or until rice is tender.

  5. Stir in snow peas. Cook a few minutes more until peas are tender crisp.

  6. Season with salt. How much salt to add is a matter of preference but this also depends on the saltiness of your broth. If you used ready-to-serve broth the soup may require no additional salt.

  7. To serve ladle into bowls and garnish with minced fresh parsley and a fresh sprig or two of green garlic.

1 cup garlic scapes can be substituted by 6-10 cloves garlic and a few spring/green onions (about ½ cup – 125 mL).

Nutrition Info

  • Per 390 g serving Amount
  • Calories 180
  • Protein 18 g
  • Fat 4 g
  • Saturated Fat 1 g
  • Carbohydrate 19 g
  • Fibre 3 g
  • Sugar 3 g
  • Cholesterol 25 mg
  • Sodium 270 mg
  • Per 390 g serving % Daily Value
  • Potassium 17
  • Calcium 4
  • Iron 10
  • Vitamin A 90
  • Vitamin C 15
  • Vitamin B6 19
  • Vitamin B12 19
  • Folate 17
  • Magnesium 18
  • Zinc 18

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