Chicken, Bean and Rice Soup

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Slimming Eats Recipe

Extra Easy – syn free per serving

Chicken, Bean and Rice Soup
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Author:
Serves 4
Ingredients
  • for the soup base:
  • 1 Roast Chicken Carcass
  • 1 onion, chopped
  • 2 carrots, chopped
  • 2 cloves of garlic, finely chopped
  • salt and black pepper
  • for the soup:
  • 1 onion, finely chopped
  • 1 carrot, finely chopped
  • 1 red pepper, finely chopped
  • 2 tomatoes, peeled and finely chopped
  • 2 tsp of ground cumin
  • 2 tsp of ground coriander
  • 1 tsp of cinnamon
  • ½ tsp of turmeric
  • some leftover cooked chicken
  • 1 400g tin of mixed beans (drained)
  • ⅓ cup of uncooked long grain rice
  • salt and black pepper
  • fresh chopped coriander
  • low calorie spray
Instructions
  1. Spray a large pot with low calorie spray over a medium high heat, add the onion, carrots, garlic and fry for a few mins to soften. Break up the chicken carcass and add to the pot.
  2. Cover with 2 litres of water and season well with salt and black pepper. Bring to a boil and then reduce heat to low, cover and simmer for approx 1-1½ hours. (If you haven’t got a chicken carcass, you can use 2 litres of ready made chicken stock)
  3. Drain the soup base over a sieve, so that you just have the liquid/stock and set aside.
  4. Clean pot and spray with some low calorie spray, add the onion, carrots and red pepper and fry approx 5 mins to soften.
  5. Add the tomatoes, mixed beans and spices and stir to coat.
  6. Pour in the stock and bring to a boil, simmer for approx 20 mins. (If you prefer a thicker soup, you can ladle some of the soup and blend at this stage to thicken).
  7. Add in the rice and chicken and continue to simmer for approx 20mins, until rice is cooked.
  8. Stir in some fresh chopped coriander and season as needed with salt and black pepper.

 

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The recipe above has been calculated for Slimming World, however for those of you following the Weight Watchers plan or another calorie controlled type diet. Below is the approx. nutritional information (using calorie count recipe analysis)

Approx. NUTRITIONAL INFORMATION

per serving

Calories

326

Fat

4.7g

Saturated Fat

1.1g

Total Carbohydrate

46.6g

Dietary Fibre

8.5g

Sugars

9.2g

Protein

             25.1g

 

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  • Wendy Joy

    I attend a SW group in the UK and I LOVE your blog! I’ve made so many of the recipes and I’ve told lots of people about your great recipes. I made the chicken, bean and rice soup tonight. I was so tasty. Thanks again for all your recipes. I was looking to see what lasagne recipes you had and I might try the aubergine lasagne one this weekend. Keep posting! :)

  • slimadmin

    thank you for spreading the word ;)

  • Francesca Hodge

    I made this last night and had it for lunch today and it was delicious. I think sometimes homemade soups can taste very homemade…just like boiled up veg. But this was so tasty and I think it helped that the stock was homemade too. Would recommend!