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
- In a 2-3 quart pot, heat the olive oil over medium heat.
- Add the leeks, onion, carrots, celery, and red pepper.
- Cover pot and “sweat” the vegetables until translucent (about 7 minutes).
- Add the flour and stir well. Cook the roux gently over low heat for approximately 3 minutes, stirring constantly.
- Add chicken stock gradually, making an increasingly thinner paste, until all stock has been added. Simmer for 10 minutes.
- Add wild rice*, sherry, and salt. Simmer until rice grains have swollen and are tender (about 30-40 minutes).
- Add evaporated skim milk and continue to cook on gentle heat.
- 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.
Serves: 4│Serving size: 1 cup
Fat: 2 g
Protein: 4 g
Fiber: 2 g
Sodium: 66 mg
Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition Services.