Wild Rice Soup

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Ingredients

• 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

Directions

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 Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services.