Hearty Wild Rice Soup
Servings: 4
This wild rice soup simmers gold potatoes, mushrooms and cannellini beans with thyme, then blended cashews make the broth creamy with zero dairy. With kale stirred in, each bowl has 13 grams of protein and 8 grams of fiber.
Ingredients
- 1 tbsp avocado oil
- 2 celery stalks sliced
- 2 carrots sliced
- 1 yellow onion diced
- 5 garlic clove minced
- ½ tsp black pepper, ground
- 2 tsp dried thyme leaves
- 1 cup wild rice uncooked
- 2 gold potatoes chopped (about 1 cup)
- 2 bay leaves
- 3 cup vegetable stock
- 2 cup bella mushrooms 8oz, finely chopped
- 2 cup kale finely chopped
Soup Cream
- ½ cup cashews
- 1 can cannellini beans drained and rinsed
- 2 cup vegetable stock
Instructions
- Place the cashews in a bowl, cover with water and soak for at least 20 minutes.
- Heat the avocado oil in a large pot over medium heat. Add the celery, carrots and onion and cook until softened, about 10 minutes.
- Stir in the garlic, black pepper, thyme and wild rice and cook, stirring constantly, for 1 minute.
- Add the potatoes, bay leaves and the vegetable stock for the soup. Bring to a boil, then lower the heat, cover and simmer until the rice is cooked, about 45 minutes. Remove the bay leaves.
- Drain the cashews and place them in a blender with the cannellini beans and the vegetable stock for the soup cream. Purée on high until very creamy.
- Stir the cashew purée, mushrooms and kale into the soup. Increase the heat to medium and cook, stirring occasionally, until thickened, about 5 minutes. Ladle into bowls and serve warm.
Notes
- Cooking Tip: Wild rice varies, so start checking at 40 minutes. It's done when the grains are tender and some have split open; add a splash of stock if the pot gets dry.
- Instant Pot Method: Cook the vegetables, garlic, thyme and rice on Sauté, then add the potatoes, bay leaves and 3 cups stock. Pressure cook on high for 25 minutes, let the pressure release naturally for 10 minutes, then stir in the soup cream, mushrooms and kale on Sauté for 5 minutes.
- Ingredient Swaps: Leave out the mushrooms if you're not a fan. For a nut-free soup cream, use hemp hearts in place of the cashews.
- Storing: The soup thickens as it sits. It keeps in the fridge for up to 4 days; thin leftovers with a splash of stock when reheating.
Nutrition
Serving: 2cups, Calories: 390kcal, Carbohydrates: 63g, Protein: 13g, Fat: 12g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 6g, Trans Fat: 0.003g, Sodium: 1234mg, Potassium: 1041mg, Fiber: 8g, Sugar: 9g, Vitamin A: 6893IU, Vitamin C: 33mg, Calcium: 95mg, Iron: 4mg
