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

Ingredients

  • 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

Directions

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

Interested in more newsfeed posts like this? Go to the Weight Management blog.

Please sign in or register to post a reply.
  Request Appointment