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Cream of wild rice soup

November, 20th, 2024


Dieitician Tip

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

Ingredients (Serves 4)

  • 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.


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