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    Speaking of Health
    Wednesday, January 22, 2020

    Winter warmup: Cream of wild rice soup

    Topics in this Post
    • Get healthy recipes and tips
    • Nutrition
    Wild rice on wooden spoon

    Curl up with something warm and healthy this winter: cream of wild rice soup.

    "Wild rice is a nutrient-rich whole grain with a nutty flavor that is a good source of dietary fiber and contains more protein than other types of rice," says Allyn Wergin, a registered dietitian at Mayo Clinic Health System in Le Sueur and New Prague, Minnesota.

    Using 1% milk and pureed beans in this recipe keeps the fat low, and amps up the flavor and texture.

    Cream of Wild Rice Soup

    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 half of a 15.5 ounce can of white beans, rinsed and drained)
    • 2 cups 1% milk
    • 1/2 cup wild rice, cooked

    Directions

    In a pot over medium heat, add canola oil and sauté 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 the bean mixture to the soup, bring to simmer and add rice. Cook for 30 minutes.

    Servings: 4

    Nutritional information per serving (2 cups):
    236 calories; 4 g fat (1 g saturated fat; 0 g trans fat); 6 mg cholesterol; 180 mg sodium; 38 g carbohydrates; 7 g fiber; 0 g added sugars; 12 g protein.

    Recipe reprinted with permission from mayoclinic.org.


    More Healthy Food Resources:

    • Explore more healthy recipes prepared by Mayo Clinic.
    • Get more;information about healthy food.

    For the safety of our patients, staff and visitors, Mayo Clinic has strict masking policies in place. Anyone shown without a mask was either recorded prior to COVID-19 or recorded in a non-patient care area where social distancing and other safety protocols were followed.
    Topics in this Post
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