Peruvian Chicken and Rice Soup (Aguadito de Pollo)

We all get bored with making the same recipes over and over. Whenever I get into a recipe rut, I pick a random country, head over to Pinterest and see what fantastic cuisine they have to offer. Sometimes I’ll use a random selection generator online. I tried this for this week, came up with Peru, and the recipe I found did not disappoint! This soup is warming for the cold weather, but also light and refreshing. It’s loaded with nutrient-dense cilantro, peppers, lean chicken and complex carbs from brown rice and potato. This soup has a little kick to it, so let’s talk about what makes peppers spicy: capsaicin. Capsaicin is a phytochemical (we’ve heard that word before!) that has quite a bit of research around it. Studies show that those who each chilis on a regular basis have an associated reduced risk of cardiovascular disease, cancer and a 25% relative reduction in all-cause mortality. Embrace the chilis! — Dana Mealing, RDN, LDN

Serves:  8-10

Ingredients:

1 Tablespoon avocado oil (or olive oil)
1 large poblano pepper, cored and diced
1 small white onion, peeled and diced
1 serrano or jalapeño pepper, cored and diced
5 cloves garlic, peeled and minced
6 cups low sodium chicken stock, divided
2 cups shredded or diced cooked chicken
1 pound Yukon gold potatoes, diced
2 large carrots, peeled and diced
1/2 cup white or brown rice, or quinoa
1/2 cup peas
2 teaspoons ground cumin
1 bunch fresh cilantro leaves
Juice of 1 lime

Heat oil in a large stock pot over medium-high heat.  Add the diced poblano pepper and white onion, and sauté for 5 minutes, stirring occasionally, until the onion is softened and translucent.  Stir in the diced serrano or jalapeño and garlic.  Continue sautéing for 1-2 more minutes, until the garlic is fragrant. Transfer the entire mixture to a large blender and set aside to cool.

Return the stockpot to the heat.  Add 5 cups chicken stock, cooked chicken, potatoes, carrots, rice, peas, cumin, and stir to combine.  Bring the mixture to a simmer.  Then reduce heat to medium-low so that the soup maintains a low simmer.  Cover partially and cook, stirring occasionally, for 25 to 30 minutes, or until the potatoes are fork-tender and the rice is cooked.

Once the soup is ready, add the cilantro leaves and lime and remaining 1 cup chicken stock to the blender along with the pepper mixture.  Pureé for 1-2 minutes, or until the mixture is completely smooth.

Stir the cilantro mixture into the soup.  Taste, and season with salt and black pepper as needed.

Serve immediately, topped with your desired garnishes. Makes 8 to 10 servings.

Nutrition Facts:
Serving size:  1 cup
Calories:  168; Fat: 4.4g; Sat. Fat: 1g; Carbs: 20.8g; Fiber: 2.2g; Protein: 11.9g; Sodium: 142.9mg

Recipe adapted from: Aguadito De Pollo (Peruvian Chicken Soup) – Gimme Some Oven

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