Thursday, August 28, 2014
We've had some chilly days and nights lately. That, combined with kids going back to school, has made me think of fall. Not entirely embrace it. But think of it.
And fall makes me want to store some meals in the freezer. Kind of like a squirrel storing nuts I guess.
This creamy soup is a great vehicle for getting in lots of vegetables and fiber. And did I mention that it's a crock pot soup? Bonus.
Crock Pot Creamy Bean and Wild Rice Soup
10 cups vegetable broth
1 1/2 cups wild and brown rice mix
1 can kidney beans, no sodium added, drained and rinsed
1 can navy beans, no sodium added, drained and rinsed
3 stalks celery, diced
1 large yellow onion, chopped
1 Tbsp minced garlic
1 1/2 cups chopped fresh carrots
1 cup green peas
1 tsp salt
1 1/2 tsp ground black pepper
1/2 cup butter
3/4 cup flour
2 1/2 cups milk
Add all ingredients except for the butter, flour, and milk to a large slow cooker and cook on low for 8 hours.
Prior to serving, melt butter in a saucepan over medium heat. Whisk in flour until well-combined. Continue to whisk, adding milk a little at a time until all is incorporated and mixture is smooth. Continue to whisk until mixture is thickened. Stir milk mixture into the rest of the soup and heat through prior to serving.
Nutrition Information per 1 1/2 cups: 408 calories, 11 g fat, 21 g protein, 57 g carbohydrates, 12 g fiber
Posted by Lindsay Kay Kordick, MS, RD, LN, EPc at 7:13 PM