Recipe: Cream of wild rice soup

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