Mayo Clinic Health Library

Recipe: Cream of wild rice soup

Updated: 12-20-2012

Dietitian's tip: Blended beans in this recipe provide creaminess without the fat — and the bonus of fiber.

Ingredients

Serves: 4

  • 1 1/2 cups diced yellow onion
  • 1 cup diced carrot
  • 1 cup diced celery
  • 2 cloves garlic, minced
  • 1/2 tablespoon canola oil
  • 1 1/2 cups diced kale
  • 1 tablespoon minced parsley
  • 2 cups reduced-sodium vegetable stock
  • 1 teaspoon fennel seeds
  • 1 teaspoon black pepper
  • 1 cup unsalted white beans, prepared
  • 2 cups 1 percent milk
  • 1/2 cup wild rice, cooked

Directions

Saute onion, carrot, celery and garlic in canola oil in a soup pot until lightly brown. Add kale, parsley, stock and spices.

In 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: 229
  • Total carbohydrate: 35 g
  • Cholesterol: 6 mg
  • Dietary fiber: 7 g
  • Monounsaturated fat: 3 g
  • Protein: 11 g
  • Saturated fat: 1 g
  • Sodium: 135 mg
  • Sugars: 0 g
  • Total fat: 5 g
  • Trans fat: 0 g
Click to expand tables
Mayo Clinic Healthy Weight Pyramid Servings
Diabetes Meal Plan Exchanges
DASH Eating Plan Servings

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