
By Mickie Ehrhardt
CHICKEN CHICKPEA WILD RICE SOUP
7 steps
Prep:20min
No pre-cook, gluten-free, instant pot meal, crockpot meal, easy freezer meal. Skip chicken for vegetarian option
Updated at: Wed, 28 May 2025 14:44:12 GMT
Nutrition balance score
Good
Glycemic Index
48
Low
Glycemic Load
21
High
Nutrition per serving
Calories321.6 kcal (16%)
Total Fat12.3 g (18%)
Carbs43.4 g (17%)
Sugars9.7 g (11%)
Protein11 g (22%)
Sodium1074.7 mg (54%)
Fiber5.2 g (18%)
% Daily Values based on a 2,000 calorie diet
Ingredients
6 servings

½ cupyellow onion
diced

1 cupshredded carrots

1 tspminced garlic

1 cupwild rice
uncooked

1can chickpeas
drained

4 cupsvegetable broth
or chicken

1 tspsalt

1 tsppoultry seasoning

¼ tspcelery salt

red pepper flakes

1 lbchicken breasts
optional
On serving day
Instructions
Add all ingredients to a gallon sized freezer bag or container for instant pot.
Step 1
MAKE IT NOW: Add to either the instant pot or crockpot and cook as directed below.
Step 2
MAKE IT A FREEZER MEAL: Seal bag or container, removing as much air as possible and freeze.
Step 3
From thawed or freshly made, transfer into an instant pot. Cook for 28 minutes at high pressure, then allow 10 minutes for natural release.
Step 4
COOK IN CROCK POT
Step 5
From frozen, transfer to slow cooker. Cook on high for 4-5 hours.
Step 6
From thawed or freshly made, transfer into slow cooker. Cook on high for 3-4 hours or low 6-7 hours.
Step 7
TO SERVE: After cooking in Instant Pot or Crock Pot, shred chicken if using. In a small saucepan melt butter over medium heat. Add cornstarch and whisk for 30 seconds until smooth. Add in whole milk and whisk, stirring constantly until thickened. Add to soup and stir gently until all blended together and creamy. Serve.
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