Plant Based Eating

Vegan Chicken and Wild Rice Soup

I have been on a soup roll these past two days…as well as trying to use up leftovers in my fridge. I noticed a container of wild rice from a previous night. We also seem to have a lot of carrots and celery. That’s about it as far as soup worthy vegetables. When I think of carrots and celery in a soup, I think of hearty chicken based soups. Ahhh, but I am a vegan. We don’t eat chicken. Well, well, well, that is where my other leftover comes into play. I just so happen to have some soy-based chicken strips from Wholefoods. Muhahaha. All my leftover ingredients were just begging to be made into Chicken and Wild Rice Soup. This soup had everything, vegetables, protein and good carbohydrates. Winner winner, chicken and wild rice soup dinner!


Here are the health benefits of this warming meal:

  • Carrots-We all are aware of carrots being good for your eyes due to its high content of beta carotene and vitamin A, but these properties in carrots also promote healthier skin through reduced wrinkles, blemishes, acne and dryness. It also helps slow down the aging of cells. Hello youth!
  • Celery-One cup of diced celery has 33% of your intake of vitamin K, which is good for building strong bones, preventing heart disease, and helping with blood clotting.
  • Onion-For centuries, people have used onion for its anti-inflammatory properties. Onion also lowers blood sugar, helping regulate it. Oh, and there is this powerful compound called quercetin in onions which is known to help prevent cancer.
  • Wild Rice-Wild rice, unlike white rice, is full of wonderful health benefits such as fiber, which helps our digestion, protein, to help keep muscle mass, zinc for healthy bones, and vitamin C for our immune system (just to name a few).
  • Dill-This flavorful herb is an anti-inflammatory, has calcium which is good for bone health, helps with digestion and respiratory disorders such as congestion and cough.
  • Garlic-Garlic is known to boost immune functions, helping prevent flu and colds. One large 12-week study found that a daily garlic supplement reduced the number of colds by 63%. It can also reduce blood pressure and lower the risk of heart disease.
  • Soy-based Chicken-Okay, so I normally don’t like using faux meats or things store bought, but this non-gmo soy-based chicken has 20g of protein per serving size and has 20% my daily intake of iron, which is needed for the production of red blood cells.

The best part is, this soup makes a good amount of servings. Leftovers from leftovers. Oh the irony.

Vegan Chicken and Wild Rice Soup

serves 6-8 cups



  • 1 cup water
  • 4 cups vegetable stock
  • 1 package Chicken-free Strips
  • 1 – 2 cups wild rice (cooked)
  • 2 carrots-diced
  • 2 stalks of celery-diced
  • 1 clove garlic-minced
  • 1 medium yellow onion-minced
  • 1 tbsp grapeseed oil
  • 1/2 tbsp dill
  • 1 bayleaf
  • salt and pepper to taste


  1. In a medium saucepan, heat 1 tbsp grapeseed oil over medium heat. Add carrots and celery. Cook for about 5-10 minutes until they become tender.
  2. Add the garlic and onion to the mix, cooking an additional 2-3 minutes until fragrant.
  3. Pour in the broth and water. Add the wild rice, chicken strips, bay leaf, dill and salt and pepper, bringing the mixture to a boil then letting simmer for 5-10 minutes.
  4. Serve hot and enjoy.

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