Cream of wild rice soup - Mayo Clinic

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Cream of wild rice soup

Print Products and services By Mayo Clinic Staff

Dietitian s tip

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

Number of servings

Serves 4 High FiberHealthy carb

Ingredients

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

Directions

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.

Nutritional analysis per serving

Serving size About 2 cups

Total carbohydrate 38 gDietary fiber 7 gSodium 180 mgSaturated fat 1 gTotal fat 4 gTrans fat 0 gCholesterol 6 mgProtein 12 gMonounsaturated fat 2 gCalories 236Added sugars 0 gTotal sugars 12 g

DASH Eating Plan Servings

Grains and grain products 1 Vegetables 3 Dairy foods (low-fat or fat-free) 1/2 Fats and oils 1 DASH diet: Recommended servings Sample DASH menus

Mayo Clinic Healthy Weight Pyramid Servings

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

Diabetes Meal Plan Choices

Milk and milk products 1/2 Fats 1 Nonstarchy vegetables 3 Starches 1 Created by the chefs at Mayo Clinic's Dan Abraham Healthy Living Center. ShareTweet Jan. 26, 2019

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