Mediterranean Diet Chicken Soup with Rice

Warm, nourishing, and bursting with vibrant flavors, this Mediterranean Diet Chicken Soup with Rice is a wholesome twist on a comforting classic. Packed with tender shredded chicken, hearty brown rice, and nutrient-rich vegetables like zucchini, carrots, spinach, and celery, this dish combines hearty satisfaction with Mediterranean-inspired healthfulness. A fragrant blend of olive oil, garlic, thyme, and fresh parsley infuses the soup with irresistible aroma, while a splash of zesty lemon juice adds a bright, tangy finish. Low-sodium chicken broth keeps it light yet flavorful, and the recipe is perfect for a filling meal that aligns with clean eating principles. Ready in just one hour and brimming with protein and fiber, this Mediterranean chicken soup is an ideal option for meal prepping or cozy weeknight dinners.

Nutriscore Rating: 75/100

Prep Time:15 mins

Cook Time:45 mins

Total Time:60 mins

Servings: 6

Ingredients

• 2 tablespoons olive oil
• 1 medium onion, chopped
• 2 medium carrots, chopped
• 2 medium celery stalks, chopped
• 3 cloves garlic, minced
• 1 pound boneless, skinless chicken breasts
• 8 cups chicken broth, low-sodium
• 1 whole bay leaf
• 1 teaspoon dried thyme
• 1 cup brown rice
• 1 medium zucchini, chopped
• 2 cups baby spinach
• 2 tablespoons lemon juice
• 0.5 teaspoon salt
• 0.25 teaspoon black pepper, freshly ground
• 2 tablespoons fresh parsley, chopped

Directions

Step 1

Heat the olive oil in a large pot over medium heat.

Step 2

Add the chopped onion, carrots, and celery. Sauté for about 5 minutes or until the vegetables begin to soften.

Step 3

Stir in the minced garlic and cook for an additional minute, until fragrant.

Step 4

Add the chicken breasts, chicken broth, bay leaf, and thyme to the pot. Bring to a boil.

Step 5

Reduce the heat to a simmer, cover the pot, and cook for about 15 minutes until the chicken is cooked through.

Step 6

Remove the chicken breasts from the pot and shred them with two forks, then set aside.

Step 7

Add the brown rice to the pot and simmer, covered, for about 20 minutes or until the rice is tender.

Step 8

Stir in the shredded chicken, zucchini, and baby spinach. Allow the soup to simmer for another 5 minutes.

Step 9

Remove the bay leaf and add the lemon juice, salt, black pepper, and parsley. Stir well to combine.

Step 10

Taste and adjust seasoning as needed, serve hot.

Nutrition Facts

Serving size	(3233.1g)

Amount per serving	% Daily Value*
Calories	1530.1

Total Fat 51.6g	0%
Saturated Fat 9.6g	0%
Polyunsaturated Fat 2.7g
Cholesterol 385.6mg	0%
Sodium 2879.8mg	0%
Total Carbohydrate 94.9g	0%
Dietary Fiber 15.2g	0%
Total Sugars 18.2g
Protein 161.7g	0%

Vitamin D 4.5IU	0%
Calcium 385.3mg	0%
Iron 10.4mg	0%
Potassium 3054.5mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 31.2%

Protein: 43.4%

Carbs: 25.5%