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Vegetable Wild Rice Soup
Source: dLife

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

Rating:
Prep Time: 12 minutes
Cook Time: 75 minutes
Difficulty: Intermediate

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
1/2 Fat , 1 Vegetables , 1 Starch
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 quart  tap water
2 tsp  salt
1 pinch  black pepper
2 tsp  olive oil
3 each  medium garlic cloves
1 each  fresh tomatoes
2 each  fresh carrots
1 cup  fresh sliced parsnip
1 cup  fresh chopped celery
1 cup  fresh green beans
2 each  fresh leeks
0 1/2 cup  wild rice
1 cup  dried lentils
1 cup  frozen green peas
4 tbsp  grated Parmesan cheese
Directions
  1. 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.
  2. Add lentils. Cover and return to simmer for 25 more minutes.
  3. Add peas. Cover and return to simmer, then turn off heat. Allow soup to rest 20 minutes.
  4. 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.
  5. Ladle soup into serving bowls. Garnish with grated Parmesan cheese and drizzle of remaining olive oil.

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