Recipe: Cream of wild rice soup

Jan 4, 2020 | Tara Schmidt, Mayo Clinic registered dietitian nutritionist | @taraschmidt

Bag of Wild Rice

While cream-based soups are comforting and delicious, they are often less than heart- or waistline healthy. The recipe below utilizes 1% milk and white beans for that creamy texture, without the calories and saturated fat!

Number of servings: Approximately 2 cups
Serving size: 6-ounce portion


  • 1/2 tablespoon canola oil
  • 1 1/2 cups diced yellow onion
  • 1 cup diced carrot
  • 1 cup diced celery
  • 2 cloves garlic, minced
  • 1 1/2 cups chopped kale
  • 1 tablespoon minced parsley
  • 2 cups low-sodium vegetable stock
  • 1 teaspoon fennel seeds, crushed
  • 1 teaspoon ground black pepper
  • 1 cup unsalted prepared white beans (or about 1/2 of a 15.5 ounce can of white beans, rinsed and drained)
  • 2 cups 1% milk
  • 1/2 cup wild rice, cooked


In a soup pot over medium heat, add canola oil and sauté onion, carrot, celery and garlic until lightly brown. Stir in kale, parsley, stock and spices. Bring to a boil.

In a blender, puree beans with milk. Add bean mixture to soup, bring to simmer and add rice. Cook for 30 minutes. Serve in warmed bowls.

Nutritional analysis per serving:

  • Calories 236
  • Total Fat 4 g
  • Saturated fat  1 g
  • Trans fat 0 g
  • Monounsaturated fat 2 g
  • Cholesterol 6 mg
  • Sodium 180 mg
  • Total carbohydrate 38 g
  • Dietary fiber 7 g
  • Added Sugars 0 g
  • Protein 12 g

For this recipe and more, visit Mayo Clinic Healthy Recipe Archive

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