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