This recipe is very popular in Minnesota, where wild rice grows in abundance.
1 tbsp | canola oil | 15 mL | |
2 cloves | garlic, minced | ||
1/2 | onions, finely chopped | 100 g | |
1 stalk | celery, diced into small cubes | 70 g | |
1 | carrots, diced into small cubes | 100 g | |
1 1/2 | sweet potatoes, peeled and cut into small pieces | 260 g | |
8 | button (white) mushrooms, thinly sliced | 110 g | |
1 pinch | salt [optional] | 0.1 g | |
1/2 cup | wild Rice | 90 g | |
1 1/2 cup | vegetable broth, warm | 375 mL | |
1 cup | water, warm | 250 mL | |
1/2 tsp | dried savory | 0.4 g | |
1 | bay leaf | 0.2 g | |
4 tsp | olive oil | 20 mL | |
2 tbsp | white flour (all purpose) | 16 g | |
3/4 cup | soy beverage, unsweetened, fortified | 190 mL | |
ground pepper to taste [optional] | |||
1/4 cup | flaked almonds [optional] | 18 g |
The soup keeps up to 5 days in the refrigerator or up to 4 months in the freezer.
per 1 serving (290 g)
Amount % Daily Value |
Calories 260 |
Fat 9 g 15 % |
Saturated
1.1 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 % |
Food Group | Exchanges |
---|---|
Starches | 2 |
Vegetables | 1 |
Fats | 1 ½ |