Wild Rice Soup

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This recipe is very popular in Minnesota, where wild rice grows in abundance.

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Preparation : 20 min Cooking : 1 h
260 calories/serving

Ingredients

2 tbsp canola oil 30 mL
4 cloves garlic, minced
1 onions, finely chopped 200 g
2 stalks celery, diced into small cubes 140 g
2 carrots, diced into small cubes 200 g
3 sweet potatoes, peeled and cut into small pieces 550 g
16 button (white) mushrooms, thinly sliced 220 g
1 pinch salt [optional] 0.1 g
1 cup wild Rice 170 g
3 cups vegetable broth, warm 750 mL
2 cups water, warm 500 mL
1 tsp dried savory 1 g
2 bay leaf 0.4 g
2 1/2 tbsp olive oil 38 mL
1/4 cup white flour (all purpose) 35 g
1 1/2 cup soy beverage, unsweetened, fortified 375 mL
ground pepper to taste [optional]
1/2 cup flaked almonds [optional] 35 g

Method

  1. Heat canola oil in a stockpot over medium heat. Add the onion and sauté, stirring occasionally, until soft and translucent, about 2-3 min. Add the garlic and cook an additional 1-2 min, with constant stirring, until fragrant. Add the vegetables and cook 2-3 min with stirring. Season with salt. Pour in the warm broth and water. Add the rice, bay leaf and savory then stir to combine. Bring to a boil, then reduce the heat to medium-low, cover and simmer until the rice is tender, about 45 min.
  2. Meanwhile, in a separate saucepan, heat the olive oil over medium-high. Whisk in the flour until combined, and cook for 1 min. Gradually pour in the soy milk, and whisk until combined. Continue cooking, stirring frequently, until the mixture nearly comes to a simmer and has thickened.
  3. Add the cream sauce to the soup, and stir gently until combined. Taste and season with salt and pepper as needed.
  4. Ladle soup into bowls, garnish with almonds then serve.

Observations

The soup keeps up to 5 days in the refrigerator or up to 4 months in the freezer.

Nutrition Facts Table

per 1 serving (290 g)

Amount

% Daily Value

Calories

260

Fat

9 g

15 %

Saturated 1.1 g
+ Trans 0.1 g

6 %

Cholesterol

0 mg

Sodium

90 mg

4 %

Carbohydrate

39 g

13 %

Fibre

5 g

18 %

Sugars

7 g

Net Carbs

34 g

Protein

8 g

Vitamin A

122 %

Vitamin C

19 %

Calcium

10 %

Iron

14 %
More info

Claims

This recipe is :
Diet-related health claims  :
Artery-healthy, Heart-healthy
Excellent source of  :
Magnesium, Manganese, Vitamin A, Vitamin E
Good source of  :
Copper, Fibre, Folacin, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B2, Vitamin B6, Vitamin K, Zinc
Source of  :
Calcium, Iron, Omega-3, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D
Low  :
Saturated Fat, Sodium
Free  :
Added Sugar, Cholesterol, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Vegetables 1
Fats 1 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews (0 with rating only) 0% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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