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Wild Rice Soup

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  • 2 tsp. olive oil
  • ½ cup leeks, finely diced
  • ½ onion, finely diced
  • ½ cup carrots, finely diced
  • ½ cup celery, finely diced
  • 1 red bell pepper, seeded and finely diced
  • 1 Tbsp. flour
  • 1 ½ cups low sodium chicken stock
  •  ⅓ cup wild rice (not cooked)
  • 2 Tbsp. dry sherry
  • ⅛ tsp salt
  • ½ cup evaporated skim milk
  • 2 tsp. fresh parsley, chopped


  1. In a 2-3 quart pot, heat the olive oil over medium heat.
  2. Add the leeks, onion, carrots, celery, and red pepper.
  3. Cover pot and “sweat” the vegetables until translucent (about 7 minutes).
  4. Add the flour and stir well. Cook the roux gently over low heat for approximately 3 minutes, stirring constantly.
  5. Add chicken stock gradually, making an increasingly thinner paste, until all stock has been added. Simmer for 10 minutes.
  6. Add wild rice*, sherry, and salt. Simmer until rice grains have swollen and are tender (about 30-40 minutes).
  7. Add evaporated skim milk and continue to cook on gentle heat.
  8. Garnish with parsley and serve.

*Tip: Option to use cooked wild rice and decrease cooking time at that point in recipe from 30-40 minutes down to 5 minutes.

Nutritional Analysis

Serves: 4│Serving size: 1 cup

Calories: 94
Fat: 2 g
Protein: 4 g
Fiber: 2 g
Sodium: 66 mg

Recipe provided by Cooper Clinic Nutrition