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dietary
Carb Safe ≤ 30g	Low Carb ≤ 15g	Very Low Carb ≤ 3g
Low Cholesterol ≤ 60mg (main dish) ≤ 20mg (all others)	Low Calorie ≤ 360 calories (main dish) ≤ 120 calories (all others)	Low Saturated Fat ≤ 3g (main dish) ≤ 1g (all others)
total time
≤ 10 minutes	≤ 20 minutes	≤ 30 minutes
Difficulty
Easy	Intermediate	Difficult

Vegetable Wild Rice Soup

Source: dLife

A hearty vegetarian soup made with plenty of healthy vegetables and wild rice.

Nutrition Facts

Makes 16 servings
Amount Per Serving

Calories	103.8

Total Carbs	17.9 g

Dietary Fiber	3.4 g

Sugars	3.0 g

Total Fat	1.4 g

Saturated Fat	0.5 g

Unsaturated Fat	0.1 g

Potassium	96.6 mg

Protein	5.9 g

Sodium	365.6 mg

Dietary Exchanges 1.4 Fat, 0.9 Vegetables, 0.8 Starch, 0.0 Lean Meat

See the Detailed Nutritional Analysis

Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings

Ingredients

4.0
4 quart tap water 2.0
2 tsp salt 1.0
1 pinch black pepper 2.0
2 tsp olive oil 3.0
3 each medium garlic cloves 1.0
1 each fresh tomatoes 2.0
2 each fresh carrots 1.0
1 cup fresh sliced parsnip 1.0
1 cup fresh chopped celery 1.0
1 cup fresh green beans 2.0
2 each fresh leeks 0.5
0 1/2 cup wild rice 1.0
1 cup dried lentils 1.0
1 cup frozen green peas 4.0
4 tbsp grated Parmesan cheese

Directions

In large stockpot, add water, garlic, tomato, carrots, parsnip, celery, green beans, leeks, rice, salt, pepper, and 1 tsp olive oil. Cover and bring to boil. Stir to prevent rice from sticking to pot. Reduce heat and simmer 30 minutes, stirring occasionally.
Add lentils. Cover and return to simmer for 25 more minutes.
Add peas. Cover and return to simmer, then turn off heat. Allow soup to rest 20 minutes.
Once soup has cooled slightly, purée one cup of soup in food processor or blender, or mash by hand with potato masher. Return purée to stockpot. Stir well.
Ladle soup into serving bowls. Garnish with grated Parmesan cheese and drizzle of remaining olive oil.