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Cream of wild rice soup

January 26, 2019

Recipe

Blended beans provide creaminess — and protein and fiber — to this warming soup.

Serves 4

The blended white beans in this recipe provide creaminess, as well as protein and fiber.

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.

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

DASH Eating Plan Servings

1/2 Dairy foods (low-fat or fat-free) 1 Fats and oils Fruits 1 Grains and grain products Meats, poultry and fish Nuts, seeds and dry beans Sweets 3 Vegetables

Diabetes Meal Plan Choices

1 Fats Dairy foods (low-fat or fat-free) Fruits Meat and meat substitutes 1/2 Milk and milk products 3 Nonstarchy vegetables 1 Starches Sweets, desserts and other carbohydrates

Mayo Clinic Healthy Weight Pyramid Servings

1/2 Carbohydrates 1 Fats Fruits 1 Protein and dairy Sweets 2 Vegetables

Nutritional analysis per serving

Calcium 236 Calories 38 g Total carbohydrate 6 mg Cholesterol 7 g Dietary fiber 2 g Monounsaturated fat Potassium 12 g Protein 1 g Saturated fat About 2 cups Serving size 180 mg Sodium 4 g Total fat