Cream of wild rice soup
Updated: 2019-01-26
Blended beans provide creaminess — and protein and fiber — to this warming soup.
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
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.
Nutritional analysis per serving
Calories: 236
Total carbohydrate: 38 g
Cholesterol:
Dietary fiber:
Monounsaturated fat:
Protein: 12 g
Saturated fat:
Serving size: About 2 cups
Sodium:
Total fat: 4 g