Chicken vegetable soup with kale

This hearty soup has it all! Nutritious vegetables, grains and protein come together in a highfiber, low-fat, low-sodium soup.


2 teaspoons vegetable oil
½ cup onion (chopped)
½ cup carrot (chopped)
1 teaspoon thyme (ground)
2 garlic cloves (minced)
2 cups water (or chicken broth)
¾ cup tomatoes (diced)
1 cup chicken, cooked, skinned and cubed
½ cup brown rice, cooked
1 cup kale (chopped, about one large leaf)


  1. Heat oil in a medium sauce pan. Add onion and carrot. Saute until vegetables are tender, about 5 to 8 minutes.
  2. Add thyme and garlic. Saute for 1 more minute.
  3. Add water or broth, tomatoes, chicken, cooked rice and kale.
  4. Simmer for 5 to 10 minutes

Serves 3. Per serving: 180 calories, 5 g total fat, 1 g saturated fat, 17 g protein, 16 g carbohydrates, 3 g dietary fiber, 85 mg sodium.

Recipe courtesy of the U.S. Department of Agriculture,


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