Thursday, February 10, 2011

80--- Vegetable Lovers' Wild Rice Soup

I am interrupting Chocolate Week to bring you a healthy soup recipe!

Wild rice soup reminds me of my dad. He is naturally one of the healthiest eaters I know. He's never had to force his love for healthy food. It just happened. Yes, he used to make us eat vegetables growing up. I now thank him for that because I now share in his love for them. Even brussels sprouts and lima beans. But not green beans, because they squeak on my teeth.
This one's for you daddy!

Wild rice is actually a seed of a marsh grass. It has more protein, fiber, iron and copper but less fat, zinc, manganese and calcium than brown rice.

Vegetable Lovers' Wild Rice Soup
Serves 8


1 cup wild rice (a mixture is best)

1 tsp olive oil

10 cups vegetable broth or stock

1 cup chopped white onion

2 cloves garlic, pressed and finely minced

8-10 oz sliced fresh mushrooms

2 carrots, diced

2 stalks celery, diced

1 large leek, chopped (~1 cup)

1/2 cup chopped green cabbage

1/3 cup chopped fresh parsley

1/2 tsp salt

1/2 tsp fresh ground black pepper


In a large soup pot, heat olive oil over medium high heat. Add wild rice, onion and garlic. Saute ~2 minutes, until onion becomes translucent. Add broth and simmer over medium heat for 25 minutes, stirring occasionally.


Add carrots, celery, leek, mushrooms and cabbage. Reduce heat to medium-low. Cover and simmer additional 25 minutes. Stir in parsley, salt and pepper prior to serving.


Nutrition Info per 1 1/2 cups: 123 calories (and so filling!), 2 g fat, 5 g protein, 21 g carbohydrates, 3 g fiber

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