This hearty and warming chicken-and-dumplings soup features whole-wheat biscuits that offer a boost of fiber while maintaining a light texture. Thyme and parsley add freshness to the traditional flavors of this crowd-pleasing soup.
- 2 tablespoons canola oil or other neutral oil
- 1 cup chopped yellow onion
- 1 cup chopped carrots
- ½ cup chopped celery
- ½ cup chopped parsnip
- 1 tablespoon chopped fresh thyme
- 1 bay leaf
- ½ cup all-purpose flour, divided
- 6 cups lower-sodium chicken broth
- ¼ cup half-and-half
- ½ teaspoon ground pepper
- ¼ teaspoon salt
- 2 ½ cups shredded cooked chicken
- ½ cup frozen peas
- 2 tablespoons chopped fresh flat-leaf parsley
- 1 cup whole-wheat flour
- 1 cup all-purpose flour
- 1 ½ teaspoons baking powder
- ½ teaspoon baking soda
- ¼ teaspoon salt
- 2 tablespoons unsalted butter, melted
- 1 tablespoon canola oil
- 1 cup reduced-fat buttermilk
- 2 tablespoons thinly sliced scallion
- 1 tablespoon chopped fresh flat-leaf parsley, plus more for garnish
- Step 1
To prepare soup: Heat 2 tablespoons oil in a Dutch oven over medium-high heat. Add onion, carrots, celery, parsnip, thyme and bay leaf; cook, stirring occasionally, until tender, about 5 minutes. Add 1/4 cup all-purpose flour; cook, stirring constantly, until the vegetables are evenly coated, about 1 minute. Gradually add 1/2 cup broth, stirring until mixture is combined and thickened. Gradually add the remaining 1/4 cup flour, stirring until combined. Gradually add the remaining 5 1/2 cups broth, stirring until combined. Stir in half-and-half, pepper and salt, scraping up the browned bits on the bottom of the pot with a wooden spoon. Increase heat to high and bring the mixture to a boil. Reduce heat to low; simmer, stirring occasionally, until thickened, about 4 minutes. Stir in chicken, peas and 2 tablespoons parsley.
Meanwhile, prepare dumplings: Whisk whole-wheat flour, all-purpose flour, baking powder, baking soda and salt in a large bowl. Add butter and oil, stirring until combined. Add buttermilk, scallion and parsley, stirring until just combined.
Use a 1/3-cup measure to scoop dumplings and gently drop into the soup (you should have 8 dumplings). Cover and cook over low heat until a wooden pick inserted into the center of the dumplings comes out clean, about 20 minutes. Garnish with additional parsley before serving, if desired.
To make ahead
Refrigerate in an airtight container for up to 3 days. To reheat, microwave on Medium (50%) for 2 to 3 minutes.
Serving Size: 1 cup soup & 1 dumpling Per Serving: 349 calories; protein 22g; carbohydrates 38g; dietary fiber 4g; sugars 5g; fat 12g; saturated fat 4g; mono fat 5g; poly fat 2g; cholesterol 50mg; vitamin a iu 3160IU; vitamin b3 niacin 9mg; vitamin c 9mg; vitamin d iu 3IU; vitamin e iu 2IU; folate 100mg; vitamin k 36mg; sodium 466mg; calcium 141mg; iron 3mg; magnesium 54mg; phosphorus 258mg; potassium 413mg; zinc 1mg; omega 3 fatty acid 1g; omega 6 fatty acid 2g; niacin equivalents 13mg; selenium 31mcg.