Chicken, Wild Rice & Green Garlic Soup
Ingredients
Food Safety
Before you start, wash all surfaces and your hands with soap and warm water, and remember to wash your hands, utensils and cutting boards after they touch raw meat or eggs. Avoid cross-contamination by using a different cutting board for your meat and other ingredients. Make sure you’re cooking to safe temperatures and chilling any leftovers within two hours. For more food safety tips, visit our Food Safety at Home Section.
Steps
Cut garlic scapes into 1 inch (2.5 cm) segments and chop finely in a food processor.
Heat olive oil over medium high heat in a soup pot. Add minced garlic scapes and sauté a few minutes.
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.
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.
Stir in snow peas. Cook a few minutes more until peas are tender crisp.
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.
To serve ladle into bowls and garnish with minced fresh parsley and a fresh sprig or two of green garlic.
Helpful Tip
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 |
| Zinc | 18 |
