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Health Information Library Recipes Cream of wild rice soup

Cream of wild rice soup

Nutrition Facts

Serving Size About 2 cups
Calories 236

Amount Per Serving
Monounsaturated fat 2 g
Saturated fat 1 g
Total fat 4 g
Sodium 180 mg
Cholesterol 6 mg
Dietary fiber 7 g
Protein 12 g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories: 2,000 2,500
Total Fat Less than 65g 80g
Saturated Fat Less than 20g 25g
Cholesterol Less than 300mg 300 mg
Sodium Less than 2,400mg 2,400mg
Total Carbohydrate 300g 375g
Dietary Fiber 25g 30g

Calories per gram:

Fat 9 • Carbohydrate 4 • Protein 4

Blended beans provide creaminess — and protein and fiber — to this warming soup.

Ingredients

(Serves 4)
  • 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 percent milk
  • 1/2 cup wild rice, cooked

Directions

In a soup pot over medium heat, add canola oil and saute 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.

Last Updated: January 26th, 2019