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Recipe: Cream of wild rice soup

Recipe: Cream of wild rice soup

Blended beans in this recipe provide creaminess without the fat — and the bonus of fiber — to this rice soup.

Blended beans in this recipe provide creaminess without the fat — and the bonus of fiber.


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.


Ingredients
  • 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

Exchange Data
Dash
Dairy1/2 
Fats
Fruits 
Grains
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats
Freefoods 
Fruits 
Meat 
Milk1/2 
NonStarchyVegetables
Starches 
Sweets 
HWP
Carbs1/2 
Fats
Protein Dairy
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories229 
Carbohydrate35 g 
Cholesterol6 mg 
Fiber7 g 
Monounsaturatedfat3 g 
Potassium 
Protein11 g 
Saturatedfat1 g 
ServingsizeAbout 2 cups 
Sodium135 mg 
TotalFat5 g 

2012-12-20

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